The Prevent inflammation of Plantar Fasciitis
Due
to the occurrence of plantar fasciitis will lead to heel tendon (ie,
calf muscles, tibialis posterior) shortened, increasing the pulling
force on the plantar fascia, the plantar fasciitis inflammation worse. Therefore,
in exercise therapy, the recommendations may be more at home on
weekdays patients can return to practice some of the plantar fascia
tendon and heel muscle flexibility and even strengthen the movement.
Standing
off your shoes, the patient to about 45 degrees against the wall, in
the limb, the heel off the ground is not available to the body weight of
oppression suffered leg up somewhat the degree of pain until for 15
seconds then rest for 5 seconds, repeat 30 times a day do 3 to 4 times, so as to increase the plantar fascia tendon softness and foot, making it less susceptible to injuries.
Hand railings, two foot of the stairs, but only half so that the heels stepped down, to the body under pressure, enabling extended to foot and leg. Both sports can increase the plantar fascia tendon and heel muscle softness
In addition, it was also used night stand (nocturnal bracing), to make all night remained at the plantar fascia stretched state, but the effect is varies.
1. Push Wall
2. ladder operator approach
Hand railings, two foot of the stairs, but only half so that the heels stepped down, to the body under pressure, enabling extended to foot and leg. Both sports can increase the plantar fascia tendon and heel muscle softness
3 toe muscle movement within (intrinsic toe exercise)
Both exercise can strengthen muscles and plantar fascia inner toes.- sits in a chair, feet flat on a towel, use force to make your toes bent towel, for 15 seconds then rest for 5 seconds, repeat 30 times, three to four times a day to do.
- sitting in a chair, feet flat on the pile of marbles, use your toes to pick up marbles. Each picked 80 marbles, one day to do 3 to 4 back.
In addition, it was also used night stand (nocturnal bracing), to make all night remained at the plantar fascia stretched state, but the effect is varies.
Categories:
Prevent inflammation
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