If you experience sharp pain in your heel, it may be plantar fasciitis. Try stretching exercises that loosen the plantar fascia. Experts say, "More than 90% of plantar fasciitis cases improve with just stretching exercises that make the plantar fascia more flexible."

 

The plantar fascia is a fibrous tissue that surrounds the muscles extending from the heel bone to the toes. It absorbs shocks transmitted to the foot, but sudden movements or intense exercise can cause micro-injuries to the sole. Repeated micro-injuries can lead to inflammation, resulting in plantar fasciitis. The inflammation commonly occurs in the heel area of the plantar fascia, which receives the most impact.

It mainly occurs in people in their 40s and 50s. Their plantar fascia becomes less elastic and stiff due to aging, making it more susceptible to impact when suddenly exercising or standing for long periods.

 

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

 

Patients with acute plantar fasciitis experiencing severe pain and inflammation should avoid stretching to prevent worsening inflammation, but most common plantar fasciitis patients see improvement in pain after performing the following stretches daily for more than three months.

 

Push the wall with one foot removed

 

Stand facing the wall with about 30 cm of space between you and the wall. Extend only the leg on the side with pain backward as much as possible, then press the wall with both hands. At this time, the entire sole of the foot must touch the ground. Maintain the position for 10-15 seconds each time you perform the movement, and perform 50-75 repetitions divided throughout the day.

 

Plantar fascia massage

 

While sitting in a chair, place the painful foot on the opposite knee and turn the toes outward. While maintaining this position, use your hand to massage the plantar fascia area for 10 to 15 seconds. Perform this 50 to 75 times a day, divided into sessions.

 

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Lately, my soles are starting to hurt.

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