Especially painful soles in the morning? Improve by 90% with 'this stretch'

If you have plantar fasciitis, which causes sharp pain in the heel, try stretching to make the plantar fascia more flexible. Experts say, "More than 90% of plantar fasciitis cases improve with just stretching to make the plantar fascia more flexible."

The plantar fascia is a fibrous tissue that surrounds the muscles extending from the heel bone to the toes. It absorbs shock transmitted to the foot, but sudden exercise or other impacts to the soles of the feet can cause microscopic damage. If this microscopic damage is repeated, inflammation develops, leading to plantar fasciitis. Inflammation commonly occurs in the heel area of ​​the plantar fascia, which receives the most impact.

It primarily occurs in people in their 40s and 50s. This is because their plantar fascia has lost its elasticity and become stiff due to aging, so it receives a lot of impact when exercising suddenly or standing for a long time.

Stretching makes the plantar fascia flexible and elastic, preventing the worsening of inflammation. It also improves blood circulation, which helps eliminate inflammation-causing substances. While it is advisable for patients with acute plantar fasciitis, who experience severe pain and inflammation, to avoid stretching as it can exacerbate the inflammation, most patients with general plantar fasciitis see improvement in pain if they perform the following stretches daily for at least three months.

Pushing against the wall with one foot out = Stand facing a wall with a distance of about 30 cm. Extend only the leg on the painful side back as far as possible, then push against the wall with both hands. The entire sole of the foot must touch the floor. Maintain the position for 10 to 15 seconds per movement, and perform 50 to 75 repetitions spread out over the course of a day.

Plantar fascia massage = While sitting in a chair, place the painful foot on the opposite knee and bend the toes outward. While maintaining this position, rub the plantar fascia area with your hand for 10 to 15 seconds. Perform this 50 to 75 times a day.