The plantar fascia is a thin ligament that connects the heel to the front of the foot. This can be a problem spot for many people, but they probably never notice this area until they feel a sharp jolt of pain in the heel and arch area of the foot.
According to the Palo Alto Medical Association, over 50 percent of Americans suffer from some sort of heel pain, and plantar fasciitis is the most common cause of that pain.
Plantar fasciitis can be caused by repetitive motion such as running or some other form of athletic activity and weight gain. Both can damage the plantar fascia leading to painful inflammation or even a tear in this ligament. Plantar fasciitis treatment includes gentle stretching which people can do when they begin to feel pain in their heel in order to prevent further damage.
Tight muscles in the feet and calves can lead to injuring the plantar fascia or aggravating plantar fasciitis. Triathlete and American Council on Exercise certified personal trainer Deborah Lynn Irmas of Santa Monica, CA recommends easy stretches to soothe or prevent plantar fascia pain or injury.
She has experience bouts of plantar fasciitis as a result of over training which included many sprint drills.
The stretching routine she follows and recommends to clients is as follows:
1. Stand at arms length from a wall, and place your hands on the wall at shoulder height.
2. Place your right foot behind your left foot keeping your right knee straight and right heel on the ground.
3. Slowly lean forward keeping your hands on the wall for support and your right heel on the ground.
4. Hold the position for 15 to 30 seconds then release. Repeat three times then reverse legs and repeat.
Irmas warns against holding the stretch for too long. When the plantar fasciitis symptoms diminish, both legs can be slightly bent in order to deepen the stretch.
There are obviosly many more plantar fasciitis treatment that will helpou win the batlle to plantar fasciitis, but this is a place where you can easily and effectively start.