Plantar fasciitis is one of the main causes of leg pain. It occurs when the plantar fascia (connective tissue that runs along the lower part of the foot) becomes inflamed and causes acute pain in the heel and arch of the foot.

A few simple tips can help to cope with this pain, writes Womans World.

Do stretching without getting out of bed

The first steps you take every day are the most painful, as the fascia stretches during sleep. Try to start your day by stretching. Stretch when you wake up. Sit on the edge of the bed and place your right ankle on your left knee. Pull the toes of your right foot towards the lower leg until you feel a slight stretch. Hold for 10 seconds; Repeat 10 times. Then do the same with the opposite leg. Daily stretching exercises ease pain and promote healing.

Buy insoles

Individual orthopedic insoles are the best way to treat heel pain, although quite expensive. But it turns out that inexpensive orthopedic insoles from a pharmacy block pain as effectively as insoles made to order by a doctor. By supporting the arch of the foot and softening the inflamed fascia, the inserts allow tissues to heal while walking.

Roll an ice bottle on the floor

Cold feet – this can be helpful, at least when it comes to reducing pain in plantar fasciitis. In the morning, put a round plastic bottle of water in the freezer. When you sit in a chair with a book or near the TV in the evening, take a bottle of frozen water and roll it back and forth on the floor with your feet, focusing on the heel and arch of the foot.

At first, the cold can cause discomfort, but later it will help relieve your pain. Performing this exercise before going to bed for 20 minutes provides significant pain relief the next day and even reduces the thickness of the inflamed connective tissue of plantar fasciitis.

Of course, if you are concerned about leg pain, you should first consult a doctor.

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