Plantar fasciitis and toe pain are common foot conditions which you can easily treat at home! Check out how!

Plantar fasciitis is a condition that almost 50% of Americans have it today. It is a ligament or plantar fascia damage that causes pain from the heel to the toes.

The target group that can get this disease are pregnant women, obese people, athletes and people who work physical jobs. This is due to continuous movement and extra pressure that you put on your feet. Weight gain or repetitive motions cause the pain and inflammation of the ligament.

Treat plantar fasciitis and toe pain

Plantar fasciitis and toe pain can be treated, of course, in hospitals and rehab centers, but you can also treat them at home. Using these stretching exercises, you will relax tight muscles and alleviate the pain.

First of all, you need to start slow and warm up your body before you do the exercises. You don’t want to cause more harm than good, right? You need to prevent further injuries by warming up.

Second, you need to keep these exercises short but regular and effective. There’s no need to do them a few times a day; only once would be sufficient for you to feel improvement.

Third, you should take it easy on yourself and don’t exhaust yourself. Keep in mind that you need to rest your feet between exercises, at least for 30-60 seconds.

Now, let’s see those stretches for plantar fasciitis and toe pain:

  1. Sit on a chair. Cross the left leg over the right. Take the foot with your hands, one holding the heel the other holding the big toe. Now pull upward. Release and repeat three times. Do the same thing with the other leg.
  2. For this one, you should be warmed up very well. First, you need to do a lunge with your right leg forward and hold for a minute. Repeat with the same leg for three times, then change the leg and make three repetitions.
  3. Take a glass water bottle. Roll your right foot over for some time, and then repeat the same with your left leg.
  4. Again, sit on a chair. Fold one towel and put it under the arch of the right foot. Pull upward stretching your foot and holding for 30 seconds. Repeat three times. Do the same with the left leg.

 

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