If it remains, then you should stop the exercise altogether and rest before you worsen the problem. If the pain you’re feeling ceases after you finish the exercise, then it is okay to continue. What you need to be aware of, however, is when to stop. Stop If You Feel PainĪs you work on stretching your heel, feeling some pain is normal. You can even take them after you exercise for better results. Take some NSAIDs (Nonsteroidal Anti-Inflammatory Drugs) like aspirin, ibuprofen, and diclofenac. That way, they will have time to kick-in, effectively reducing the pain as you perform the exercises. If you want to enjoy the exercises a little more, taking pain relief medication 30 minutes before exercising is a good idea. One of the biggest causes of plantar fasciitis is a sudden increase in activity without adequately preparing for it. This is a good way to prevent injury when stretching. Follow these simple tips below to get the most out of your stretches:īefore you begin stretching, warm up your body and muscles with some light jogging or some calisthenics to increase your range of motion. If you don’t know how to stretch properly, you could just end up doing more harm than good. Although stretching before and after is vital, this is not a hard rule that you must follow the most important thing is that you find some time to stretch during your day. It’s also important to stretch after the exercise to reduce soreness and inflammation and prevent muscle fatigue. Warming up loosens tight muscles, making them relax, and increases blood flow as well. Stretching before an exercise is essential because it helps prepare your body for the oncoming exercise. These muscles are known to worsen plantar fasciitis. You should also stretch the taut muscles in your feet and calves. Stretching it makes it more flexible, which has the benefit of reducing inflammation and preventing further injury. You should focus on stretching the plantar fascia. You can manage this pain with some simple stretching and strengthening exercises. If plantar fasciitis has become a staple in your life, don’t despair. It is a problematic area for many people and can become inflamed due to being overweight (even from a pregnancy), wearing shoes that don’t provide adequate support and running (which is why plantar fasciitis is common in many athletes). The plantar fascia is a thick band of connective tissue (ligament) that connects the heel bone to the toes. Plantar fasciitis happens when the plantar fascia becomes inflamed.
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