Recent studies also show that tight shoes, obesity, and weight gain leads to plantar fasciitis that can cause further damage to the tissues. If the tissues are torn, you can expect pain in your heel and arch. Athletes also have higher tendencies to make these tissues swollen especially when performing excessive tasks. If you think that you are suffering from these types of inflammation, it is best to treat it as early as possible.

There are actually many forms of exercises that can strengthen the fascia plantar. The first one is by doing stretching exercises. You can do this exercise by leaning against the wall while placing your foot and heel firmly on the ground as you do some stretching. In order to stretch your calf muscles, do some stretching while your knees are kept in a straight position as well as when they are bent. Another effective form of exercise is foot strengthening. This can be done while sitting on the edge of a chair and placing a towel on the floor under your feet. Then try crumpling the towel as you move your toes. You can also try picking up pens using your feet only. Try to repeat this exercise until you feel that your muscles are already too tired. It is also best to apply ice on your feet after exercise. If you are the type of person who likes doing workouts, try to do less strenuous activities such as swimming, rowing, or biking.

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