One might be a big fan of such sports like football, soccer, running, or anything that involves a jumping activity, and if this is so, he or she might experience pain in the feet regularly. This pain and stiffness makes it hard to move their ankles and feet around, and it can last a long time, making walking difficult. If one wants to avoid the pain and stiffness that comes after playing sports, then, what he or she should do is to first perform some stretches to ensure that the muscles are loose and relaxed and have less risk of being injured. 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.
First of all, if you want to ensure that your feet are comfortable and relaxed, you should do the kneeling down stretch, which you do by getting down on one knee with your other leg stretched out behind you. 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. When they are in this position, they then slowly put their body weight on one knee and then move their foot gradually forward. One should make sure to hold this stretch for 20 or 30 seconds like the first one, and should repeat it two to three times for each foot for the best results.
Lastly, but definitely not least, if you want to stretch the arch of your foot to get rid of pain or prevent it, you need to stand right in front of a wall, holding one foot right in front of the other. You need to put one leg in front of the other, and then to take your time, slowly bending the opposite leg and then holding this position for 20 to 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.