Man is often compared to the monkey from an evolutionary point of view. However, one of the most important distinctions between the two species is the ability of the man to stand up and be completely upright. This broadens our field of vision, allows us to run more easily, which has been essential to our development as a species.
Nevertheless this creates a constant tension on our heels and ankles, and with shoes that are not adapted to the physiognomy of our feet, it is not uncommon to end up with pain in this area. If you experience heel pain, here is what you need to know.
Plantar fasciitis is an inflammation of a ligament called plantar fascia. It is manifested by heel pain, and more generally affects people with flat feet or hollow, obese people, pregnant women or people with athleticism. You should know that this heel pain is not inevitable and that there are ways to reduce or even relieve it.
Choose your shoes
It must be known that the wearing of suitable shoes is absolutely important to the prevention of fasciitis. It is obvious that the wearing of high heels is absolutely detrimental to the health of your feet. In order to prevent it and if you do not suffer from plantar fasciitis, it is only necessary to wear heels for special occasions and to avoid daily use.
Worn shoes can also cause plantar fasciitis. While walking, some of the weight of the body rests on your heels, shoes in bad condition will mitigate poorly the impact on the ground and as you degrade the health of your heels.
It is therefore advisable to pay more attention when buying your shoes, do not hesitate to walk with them to test them and see if you do not feel any discomfort. Obviously do not wear shoes too small for your feet, and do not hesitate to check if one of your feet is slightly larger than the other. This can happen frequently and in this case it is best to buy a pair of different sizes for each of your feet.
Exercises to relieve and prevent
There are several exercises to come to relieve and prevent plantar fasciitis. You can make them at home and do not require any special equipment. Here they are :
- While sitting, take a tennis ball or any ball that is the same size and rigidity. Put the ball on the ground and put the center of your foot on the ball, roll the ball with your foot without going to the ends.
- If the previous exercise is too painful, do this. While sitting, take this same ball and come and put the foot concerned on the knee of your other leg by crossing them, you can then roll the ball on the soles of your foot with your hand. Feel free to adjust the pressure of your hand with the ball according to your pain. If you do not have a ball, stay in the same position and stretch your forefoot inward.
- Stand on the first step of a staircase. Your heels must step out of the way and all your weight must weigh on your forefoot. Gently lower your foot on the step below to stretch your calf without bending the knee. Adopt this posture for 10 to 30 seconds, then return to your starting position. Repeat the exercise 5 times alternating heels if both are painful.