Do it three times on each side, twice a day.
At this time, you should feel the resistance band blocking your legs.
Put the injured foot roller in a standing position, and place the injured foot on a foam shaft or water cup.
When the plantar fascia is inflamed, the heel will have stinging pain, which seriously affects running.
Move 10 steps in each direction and do 3 groups at a time-
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Do 1-2 groups every day, 3 times in each group, for 30 seconds each time.
Do not roll the entire sole of the foot.
It’s good to go home and rest for 2 days, but it hurts to run again!!! In fact, this is plantar fasciitis, which is one of the most common injuries among runners, accounting for 80% of all heel pain patients.
At this time, you should be able to feel the stretch at the back of the lower leg near the ankle.
Bend your knees, sink slightly back, and support your body with your hips and the whole lower body.
With the toe down and the heel off the ground, grab the towel with your toes, but prevent the knee or ankle from moving.
Step back the foot with plantar fasciitis, straighten the leg, bend the knee of the front leg, and fully touch the ground with the heel.
If you can’t feel the stretch on your back foot, step back a little more.
The runner can stand facing a wall, with two palms touching the wall and slightly supporting his body.
Facing a wall, two palms caress the wall.
Standing on one leg is not standing on the ground, but placing pillows or medicine balls under the feet, which increases the difficulty of balance.
The injured foot took a step back, the knees of both legs were bent, and the heel of the back foot was completely touching the ground.
So, what methods can alleviate plantar fasciitis? Runners may try the following 7 exercises.
Hold this position for 30 seconds, then rest.
Then move one foot laterally while keeping the foot still pointing forward.
Do each leg three times, twice a day.
Move the resistance band laterally and put it in a standing position, and then put a resistance band above both ankles.
Then close the moving foot to the other foot and restore the original position.
Each foot exercises for 3 minutes, twice a day, which can effectively stretch the plantar fascia and remove the scar tissue on the plantar.
Do it once a day for 3 minutes each time.
You can do this exercise before getting up every day or after sitting for a long time at any other time.
At this time, you should feel that the arch of your foot is stretched strongly.
The soleus muscle stretch soleus muscle is also located behind the lower leg, but it is deeper than the gastrocnemius muscle, and it is inserted horizontally under the gastrocnemius muscle.
Stretch the plantar fascia and 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.
Take a break after 30 seconds.
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Many runners leave messages saying what is the cause of plantar pain? Especially when you run 2-3 kilometers, you will feel particularly painful and can’t continue to run.
This will exercise the muscles at the bottom of the foot to keep the body stable.
Take a rest after 30 seconds, and repeat for each leg 3 times.
Then use the part between the calcaneus and the metatarsal ball to roll.
Grab a towel on the bottom of your feet and sit on the bench, bend your knees 90 °, and put a towel on the bottom of your feet.
The gastrocnemius stretch is a large muscle in the shallow layer behind the calf, commonly known as the calf belly.