(Pain) If your soles are particularly sore in the morning, this stretch can improve them by 90%.

If you have plantar fasciitis, which causes a sharp, stabbing pain in your heel, try stretching to loosen up the plantar fascia. Experts say that "over 90% of cases of plantar fasciitis can be improved with just stretching to loosen up the plantar fascia."

 

The plantar fascia is a fibrous tissue that surrounds the muscles that begin at the heel bone and extend to the toes. It absorbs shock transmitted to the foot, but microscopic tears can occur when the sole of the foot is subjected to impact, such as from sudden exercise. Repeated microscopic tears can lead to inflammation, which can lead to plantar fasciitis. Inflammation is most common in the heel area of ​​the plantar fascia, where impact is most severe.

It occurs most often in people in their 40s and 50s. Their plantar fascia is stiff and inelastic due to aging, making it susceptible to shock when exercising suddenly or standing for long periods of time.

 

Stretching makes the plantar fascia flexible and resilient, preventing inflammation from worsening. It also improves blood circulation, helping to eliminate inflammatory substances.

 

Patients with acute plantar fasciitis with severe pain and inflammation are advised to avoid stretching as this can increase inflammation. However, most patients with general plantar fasciitis will experience improvement in pain if they do the following stretches daily for at least three months.

 

Pushing against a wall with one foot out

 

Stand facing a wall about 30 cm away. Extend only the leg on the painful side back as far as possible and push against the wall with both hands. The entire sole of your foot should touch the floor. Hold the position for 10 to 15 seconds per movement, and perform 50 to 75 repetitions daily.

 

Plantar fascia massage

 

While sitting on a chair, place your affected foot on your opposite knee and point your toes outward. Maintain this position and rub the plantar fascia with your hand for 10 to 15 seconds. Repeat 50 to 75 times daily.

 

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It's not morning,

The soles of my feet are starting to hurt these days

It's a start, but I hope it helps with the taste.