Morning, unusually sore soles of the feet, 90% improvement with this stretch

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 that makes 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, so sudden exercise or standing for a long time causes them to receive a lot of impact.

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, as it may exacerbate inflammation. However, most common plantar fasciitis patients who perform the following stretches daily for more than three months experience pain relief.

Push the wall while removing one foot = Stand facing the wall with about 30 cm of space between you and the wall. Maximize the backward movement of only the leg on the painful side, then push the wall with both hands. At this time, the entire sole of the foot must touch the ground. Maintain the posture for 10-15 seconds each time you perform the movement, and perform 50-75 repetitions divided throughout the day.

Plantar fascia massage = Sit on a chair, place the painful foot on the opposite knee, and stretch the toes outward. While maintaining this position, rub the plantar fascia area with your hand for 10-15 seconds. Perform 50-75 repetitions throughout the day.