Also facing a wall, two palms gently stroked the wall.
Sit on the bench with towel under your feet, bending your knees 90 °, and put a towel under your feet.
At this time, you should feel the block of the resistance belt on your legs.
Hold this position for 30 seconds, then rest.
Then use the part between calcaneus and metatarsal ball to roll, and do not roll the whole sole of the foot.
With your toes down and your heels off the ground, grab the towel with your toes, but prevent the movement of your knees or ankles.
Move the resistance band sideways, position yourself in a standing position, and then place a resistance band over your ankles.
Soleus stretch the soleus is also located behind the calf, but it is deeper than the gastrocnemius and inserted horizontally under the gastrocnemius.
Gastrocnemius stretch gastrocnemius is a large muscle in the shallow layer behind the calf, commonly known as the calf belly.
Then move the foot closer to the other foot to restore the original posture.
At this time, you should be able to feel the stretch of the part behind the calf close to the ankle.
Position the injured foot roller in a standing position and place the injured foot on a foam roller or water cup.
This will exercise the muscles in the soles of the feet to maintain the stability of the body.
Move 10 steps in each direction and do 3 groups each time-.
Practice on each foot for 3 minutes, twice a day, can effectively stretch the plantar fascia and remove the scar tissue on the sole of the foot.
This exercise can be done before getting up every day or after sitting for a long time at any other time.
Do it three times on each side, twice a day.
Take a rest after 30 seconds, and repeat for 3 times for each leg.
Take a rest after 30 seconds.
Bend your knees and sink your body slightly to the rear, supporting your body with your hips and your entire lower body.
Do it once a day for 3 minutes each time.
Runners can stand facing a wall with their palms touching the wall to slightly support their bodies.
So, what methods can alleviate plantar fasciitis? Runners might as well try the following 7 kinds of training.
Then move one foot laterally while keeping the foot still pointing forward.
At this time, you should feel a strong tension on the arch of your foot.
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Standing on one leg is not standing on the ground, but placing pillows or fitness balls under your feet, which increases the difficulty of balance.
Do it three times for each leg, twice a day.
It’s good to go home and have a rest for two days, but it hurts when running!!! In fact, this is plantar fasciitis, which is one of the most common injuries in the running group, accounting for 80% of all heel pain patients.
If the back foot doesn’t feel stretched, step back a little.
When the plantar fascia is inflamed, the heel will tingle, seriously affecting running.
The injured foot takes a step back, the knees of both legs are bent, and the heels of the hind feet are in full contact with the ground.
Many runners leave messages saying what is the reason for the foot pain? Especially when running for 2-3 kilometers, it will be particularly painful, and you can’t continue to run.
Do 1-2 groups every day, 3 times in each group, each time for 30 seconds.
Stretch the plantar fascia, sit on a bench, bend both knees 90 °, then lift the injured foot on the other leg, and pull the toes of the injured foot with your hands.
Step back the foot with plantar fasciitis, straighten the leg, bend the knee of the front leg, and fully contact the ground with the rear heel.