Plantar fasciitis may become a systematic problem.
The plantar fascia is a dense fibrous fascia, which starts from the front of the calcaneus of the sole of the foot, extends radially forward into a fan shape, and attaches to the phalanx. Its main function is to maintain the arch of the foot and disperse the power of weight loss. It can also keep the feet elastic when running or jumping, and absorb the impact from the ground reaction force. When long-term cumulative traction causes chronic injury and slight tear, and there is periostitis or fibrositis, it will cause pain.
Miranda, a North American stretching expert? In his new book "Zero Pain and Fitness Exercise", Esmon Huai said that pain in the soles of the feet and ankles may cause systemic problems, and strengthening the soles of the feet is the foundation of everything. As long as the muscle strength and softness of the sole are well strengthened, all kinds of pain can be effectively relieved. Teach everyone to do a set of toe, arch and ankle stretching exercises, as well as ankle and pedal exercises, which can immediately relieve the pain caused by plantar fasciitis.
First, find a chair with a stable backrest so that your feet won't fall when you put it on; The height of the chair back should also be moderate, so that walking is safe and comfortable.
Toe, arch and ankle extension:
1. Hold the chair with one hand or both hands.
2. Lift one ankle slowly. Note: the whole body must maintain an ideal body arrangement, that is, from toes, ankles to knees, every joint should be smoothly adjusted to the correct position. In this way, your weight can smoothly go down from the leg bones and reach the soles of your feet smoothly.
3. One ankle is raised to the whole foot off the ground, and only the toes press the ground. At this time, the toes and arches should be as straight as possible to stretch the front muscles of the calf. You should feel your muscles stretching from the front of your foot plate to the front of your calf.
4. In the opposite order, let the soles of the feet return to the ground; Start with toes, then ankles and heels, and return to the ground in order.
5. Repeat the left and right feet for 8 times.
Independent ankle and pedal hook exercises
This set of movements is also to relieve the discomfort of soles and ankles. Like the previous exercises, it is also helpful to relieve the pain of plantar fasciitis.
1. Hold the chair with one hand or both hands.
2. Choose one foot to stretch forward and the other foot to stand straight. The extended foot is tightened (the foot plate is pressed down), and the toes point to the ground.
3. Note: Don't lean forward or backward, and don't put all your weight on your lower back.
4. First separate the toes; You will feel the muscles in the front of your toes and calves working.
5. Hook the ankles together again; At this time, you should feel the muscles in the calf stretching and the muscles in the front of the calf contracting.
6. Then, reverse the movement order, hook the ankle first, and then hook the toe.
7. Repeat the left and right feet 4 to 8 times.
(Photo courtesy/World Culture) (Photo courtesy/World Culture) (Photo courtesy/World Culture) (Photo courtesy/World Culture) As long as the muscle strength and softness of the sole are well strengthened, all kinds of pain can be effectively relieved.