How To Prevent And Treat Plantar Fasciitis At Home

There are certain medical conditions that most people have heard of, including cancer, depression and diabetes. There are also many other medical conditions that most people have never heard of unless they happen to suffer from them. Some of those conditions affect very specific parts of the body, including the feet. Believe it or not, half of all Americans tend to suffer from a problem with foot pain and it can be caused by very specific ailments.

Even though you may be suffering from foot pain regularly, you might not understand exactly why you are suffering from it. Most people don’t realize is that the thin ligament connecting the heel and the front of the foot, the plantar facia is often to blame. When any issue occurs with that tendon, it leads to a problem known as plantar Fasciitis. Weight gain is a common reason and repetitive motion is another. It is also common among pregnant women or those who have to be on their feet often at work.

The pain and inflammation results from constant pressure and movement. If you just take a few simple steps, however, you can prevent the problem and even treat it.


If you suffer from this problem, there are some stretching techniques you can do that will help. It can loosen the muscles and reduce the irritation.

Seated exercises – these are easy to do for most people. Just follow the effective exercises to stretch the foot.

1. Roll your foot over top of a water bottle or another object for one minute.

2. Pull up on your big toe after crossing your leg over your knee. Hold for 15 seconds and repeat three times. Repeat with the other foot.

3. If you don’t have an exercise strap you can use a folded towel for this exercise. Put it under the arch of the foot and gently pull up so you stretch the foot for 30 seconds. Repeat three times on each foot.

Calf stretches – you may be able to keep your feet healthy by stretching the calves. Get into a lunge like position and hold for 30 seconds and repeat three times per leg.


You may also be able to prevent plantar Fasciitis by doing some stretching exercises. Some other options are also available, including the following:

Healthy weight – losing weight can help to keep from putting too much pressure on the feet.

Exercise – exercising regularly can help you to maintain a healthy weight and stretches the muscles and joints

Support – make sure you are wearing the right size shoe and keep your feet in the right position. Going barefoot or wearing cheap shoes can put stress on the feet

Rest – it may be necessary to rest your feet on occasion or alternate activities.

Slow start – make sure that you warm up before going full force.

Your feet are vitally important to your overall health. If you have a problem in this area, modify your lifestyle and get medical advice.