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Plantar fasciitis sounds a bit mysterious, but it really plagues many runners. Millions of people can experience this daily experience: when the ground goes down, there is a pain in the heel; there is tenderness in the arch and heel area; in the first few steps of getting up after sedentary, there is pain in the heel or arch area; Discomfort and pain in the heel and arch area after standing for a long time.
The truth of the illness
Plantar fasciitis is a painful inflammation of the heel and sole. It is usually caused by excessive stretching of the fibrous tissue (fascia) that connects the heel to the forefoot. Breaking the vicious circle of injury requires a comprehensive approach to examining key elements such as posture adjustment, biomechanics, musculoskeletal balance, proper footwear and training.
In addition to making major corrections in posture, stride, strength, and flexibility, there are some specific ways to help you recover from running after running;
1, reset
Bend the knees of the practice legs. Place your hand under the humeral head and toes. Bend the arch and toe inward (in your own direction) and move to the limit of the natural stretch range. Gently assist with the hand to continue bending. Returns to the starting position. Exhale when bending the arch and toe inward; inhale when returning to the starting position. Repeat the two groups, 8-10 times each.
2, stable
Start with the "Reset" exercise - bend the knees of the practice legs. Place your hand under the humeral head and toes. Bend the arch and toe outward (ground direction). Apply a little pressure on your instep by hand. Exhale when bending; inhale when returning to the starting position. Repeat the two groups, 8-10 times each. As you become stronger and your body adapts to this exercise, you can adjust it to increase the pressure applied by your hand.
3, relax
When you are sitting, bend the knees of the affected leg or fold it over the thigh of the other leg. Use your thumb or other fingers to gently press between the heel and the inside of the ankle. Because your fascia may be inflamed, take your time and let your thumb or other fingers touch the injured tissue. You can use some muscle ointment or more sticky substances to enhance adhesion. Take the time to let your nerve fibers relax at their own pace.
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