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Find out this exercise that will help you beat it

Find out this exercise that will help you beat it

The plantar fasciitis It is defined as inflammation of the plantar fascia, which is the area of ​​tissue that lines the muscles of the sole of the foot. This tissue begins at the ganglion (heel bone) and ends at the metatarsal head. The truth is that it is a more common problem than you can imagine, since between a 20 and 30% of the population You have had plantar fascia problems at some point in your life.

“This structure is very superficial, located just below the fat and skin of the sole of the foot, and is of fundamental importance for maintaining the anatomy of the plantar arch, and for the arch of the foot, and for the normal development… of the footprint. So it is a very important component anatomically and biomechanically,” says Marissa Gomez, Traumatologist at the Foot and Ankle Unit of the Ramón y Cajal Hospital in Madrid, interviewed with Infosalos.

Many people think that fasciitis is caused by a bad fingerprint Or from some uncomfortable footwear, when in fact it is usually caused by problems in other parts of the body, such as the buttocks, abdomen or thigh muscles, or due to being overweight.

To ease the discomfort you are experiencing in the sole of the foot area, there is an exercise that can be very helpful. To do this, you need to be in front of a wall or a vertical surface that you can lean on, such as a crossbar. Lie on your back and raise your leg where it feels uncomfortable to support the foot against the wall, so that the tailbone is stuck to the floor, the hips are straight, the head is touching the floor and the other leg is fully extended. With each set, you’ll get closer to the wall, so start by leaving a certain space.

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With your leg raised, press toward the wall for three seconds and then lower your leg (always straight, without bending the knee!) for another three seconds. You will need to repeat the exercise five times, then bend your ankle up and down for ten repetitions.

Once you’ve done this series, you’ll repeat but come a little closer to the wall, pulling the back of the thigh a little more. With this exercise, you will improve flexibility and increase the strength of the muscles in your legs. Thus, the plantar fasciitis will be eliminated and you can say goodbye to those feet discomfort.


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Helena Selma


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Helena Selma

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Helena Selma

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