The arch of your foot is supported by a thin ligament that connects the front to your heel. If this support band becomes stiff orinflamed, you may have plantar fasciitis, a condition that causes pain along the arch of the foot when running, toe walking, jumping or suing the affected foot in other ways. In most cases, stretching the arch can relieve your pain and improve your mobility.
Sit on the floor and extend one leg straight out in front of you. Bend your other leg to a 90-degree angle so that you can grasp the toes on that foot with your hands.
Contract the muscles in the shin of your bent leg to pull your toes up, toward your leg and body. Grab your big toe and pull it toward your body so you feel the arch of your foot stretch.
Hold the toe stretch for about 10 seconds and then release. Repeat the stretch 10 to 20 times. If both feet are affected, switch feet and repeat.
Stretch your calf muscle and plantar fascia by standing with your hands against a wall and placing your affected foot slightly behind your other foot. Bend both knees and hold for 10 seconds while keeping your heels flat against the floor. Repeat this stretch up to 10 times for each affected foot.
Consult your doctor if you experience significant or worsening pain during or following arch stretches. You may suffer from a condition that requires medical or surgical intervention.
Tips and Warnings
If you cannot reach your toes to stretch them, the American Academy of Orthopaedic Surgeons recommends wrapping a towel around your big toe and using the towel to pull your toes toward your body.
Nationally Certified Personal Fitness Trainer Michelle M. Freeman.
TOUCH, SEXY and WILD WORKOUTS you will LOVE
With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells.
Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level.
Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
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