Tip) Take care of your foot health. Plantar fasciitis exercises!

I am a woman who really likes low-heeled shoes.

Even when I was in my twenties and dressing up, I used to wear sandals with flats. They were really comfortable.

But last year.

 

Suddenly, I was walking in sandals, and my heel really hurt. Oh no, why is this happening? I thought I might have walked too much...

The pain is getting worse and worse.

 

So, I looked it up and found plantar fasciitis.

It was a symptom.

Oh, I did like walking a bit, but I never thought something like this would happen...

 

Plantar fasciitis symptoms

If the characteristic symptom is severe pain felt when getting up in the morning, the pain mostly occurs on the inside of the heel, and pressing on the anterior medial calcaneal tuberosity of the heel bone causes pain.

Usually, there is no pain when staying still, but when movement begins, pain occurs, and after moving for a certain period, the pain often decreases again.

 

 

Causes of plantar fasciitis

The cause is excessive use of the foot.

Excessive training or exercise, long-distance walking or running, sudden weight gain, prolonged standing lifestyle, firm calf muscles or Achilles tendons, uncomfortable shoes, flat feet, very high arches!

 

In my case, as seen in the photo, I have a high arch. Also, I wear very flat shoes (sandals, slippers)... and I really enjoy walking!!!

So I think the symptoms appeared so quickly like thisㅠㅜ

 

Plantar fasciitis exercise methods

If plantar fasciitis is not advanced, most cases can be self-treated through stretching and exercise!!

So, I am sharing simple exercises that you can do while watching TV and reading a book.

 

I have a massage ball.

You don't necessarily need a massage ball; you can use a golf ball, baseball, etc. Canned drinks can also be used!

It's very easy.

Place a ball on the sole of your foot and roll it around. As you roll the ball, you may feel some discomfort. For me, the arch area, as shown in the picture, is quite uncomfortable.

So, please apply a little more pressure and press down.

And at home, they wear slippers.

These are slippers suitable for people suffering from plantar fasciitis that I purchased recently. Like in the picture, they support the arch area, which seems to significantly reduce fatigue.

And unlike other slippers, it is a bit stiff.

If you have plantar fasciitis, you should never!!! wear soft, comfortable shoes.

Even if it feels comfortable when you wear it, it is said to have a significant impact on the calves and soles of the feet.

 

It's embarrassing, but I'll also upload a video of me rolling around.

And while reading a book, I can also use a massage ball. I just unconsciously roll my feet.

You don't have to do it within a specific time~ You can comfortably give yourself a sole massage!

I saved it~

We also release photos of stretching exercises for plantar fasciitis!

You should do the exercise method that suits you.

 

Fortunately, I still don't have any pain in the morning.

I felt pain when I said I walked quite a lot~~.

 

The soles of the feet are a very important part of the body that fully support the body's weight and withstand pressure at the very bottom of our body.

 

When choosing shoes to prevent plantar fasciitis, avoid those with hard or thin heels.

It is also good to prepare one or two extra pairs of shoes and alternate wearing them rather than wearing the same shoes every day.

 

On days when my feet are tired from walking for a long time~~~

Providing stretching exercises and foot massages

Let's prevent plantar fasciitis and reduce the risk of recurrence^^