Those who enjoy active sports such as soccer, running, football, rugby, cross country activities, and so on, are in danger of pain in their feet after a game. This pain and stiffness makes it hard to move their ankles and feet around, and it can last a long time, making walking difficult. What they should do to avoid this pain, then, is to make sure to stretch these muscles to make them looser and more relaxed after an intense activity. Here, then, is a list of stretches you can try out if you want to get rid of the pain you feel in your feet after running or sports – these stretches for plantar fasciitis can really change your experience of sports.
The first stretch that really helps with plantar fasciitis is quite easy to do: all people have to do is to kneel down on one knee with the other leg stretched out behind them. With one’s foot and heel on the ground, he or she must then move the body forward and press down on the foot; one’s body weight is focused on the knee and goes down the leg to the foot. You should make sure to try to hold this stretch for about 30 minutes without forcing or overstretching – you will love the result which is looser and more relaxed foot arches.
The second stretch that is great for the plantar fascia has to do with squatting with the hands to the ground. Keeping this position, you should then put the weight of your body onto one knee, and then you should slowly move your foot forward, keeping your toes to the ground and arching your foot. This stretch should also be held for 20 to 30 seconds and should be repeated twice or three times for each foot – the arch of the foot is also stretched wonderfully here, keeping pain and tightness at bay.
Last but not least, a stretch that works wonderfully for the problem of plantar fasciitis involves one standing right in front of a wall with one foot in front of the other. One should make sure to put one foot behind the other one, and then to very gently bend the leg opposite – one should keep his or her feet and heels on the ground and be gentle as he or she holds the stretch for 30 seconds.
Plantar fasciitis can be very difficult to deal with, but there are ways to prevent it, and doing these stretches is certainly one of them.