Plantar Fasciities

Do you often experience an inflammatory pain on your heels after a long day of standing on flat shoes?

That could definitely be plantar fasciities, nothing to panic about.

Plantar fasciities is an inflammation of a thick ligament that connects the heel bone to the toes. The inflamed tissue is the ligament called Plantar aponeurosis, which runs across the bottom of the foot.This condition could be an indication that you need to cut down some few kilos because one of the common causes of Plantar Fasciities is overweight along with the type of shoes. This can be treated with physical therapy, and if left untreated the plantar fascia can eventually begin to tear which would need a surgical intevention.

Below are the few exercises that could help stretch and condition the foot

1. Get Arch Support Insoles for day-to-day physical activities.

2. Plantar Fascia stretch

While seated flat on the surface with legs extented out infront, put the a loop elastic band around the ball of the affected foot and pull towards the abdomen and allow the foot to dorsiflex. This should be felt on the heel.

3. Plantar Fascia massage

Firmly roll a massage ball or foam roller back and forth across the bottom of the affected arch and heel. Alternatively, use a frozen water bottle.

4. Gastrocnemeus stretch

Stand upright facing the wall and place the ball of the affected foot on a small platform and let your heel hang off the back slightly. Then lower the heel gently until the stretch is felt.

See contacts below for more information on physical rehabilitation and coaching:

Email: Gfittrainers@hotmail,com

Cell/WhatsApp: +27 81 758 7413