Rehabilitation training methods for plantar fasciitis. Many friends will have plantar fasciitis in their lives, which is harmful to us and will have an impact on the life and work of patients. In order to speed up the recovery of the disease, we should pay attention to nursing problems and properly carry out some rehabilitation training for plantar fasciitis. The following are the rehabilitation training methods for plantar fasciitis.

Rehabilitation training method for plantar fasciitis 1

First, plantar fascia massage exercise

Press the soles of your feet from top to bottom with your thumbs, so that the plantar fascia can be fully massaged, and the pressure is so great that you can feel slight pain in the soles of your feet, which can be done 2-3 times a day for about 3 minutes each time. Massage can relieve fascia tension, promote plantar blood circulation, and is very helpful for the rehabilitation of plantar fasciitis.

Second, plantar fascia traction exercise

Fix the heel with one hand first, then hold the toe with the other hand and pull the toe up slightly until the fascia feels pulled. After each stretch, you need to stay for about 10 seconds before you relax. Repeat 10 times. This action can relieve fascia tension, help to increase fascia elasticity, and is conducive to the recovery of plantar fasciitis.

Third, Achilles tendon traction exercise

Keep your feet apart in a lunge posture, with your hands on the wall, and the whole sole of your hind foot should completely touch the ground, so that the sole feels completely extended. This action needs to stay for about 10 second to relax, and can be repeated 10 times, 2-3 times a day, which can promote the rehabilitation of plantar fasciitis.

Method 2 of rehabilitation training for plantar fasciitis Method 1: Step on a rolling pin.

Put the rolling pin on the soles of your feet. The rolling pin should not be too thick, the thinner the better. Then step on the rolling pin with your foot, which is very helpful for the recovery of plantar fasciitis. Some patients with plantar fasciitis may not cook often and have no rolling pin at home. They can also exercise by stepping on tennis or golf, or even stepping on some other round objects.

Method 2: Pull the front foot with the belt.

Every family should have a belt. If not, you can use rope or cloth instead. The patient lies flat on the bed or underground, puts the belt under the forefoot and pulls his hands up. By stretching the forefoot, the rehabilitation of plantar fasciitis can be accelerated.

Method 3: Toe towel.

Many patients with plantar fasciitis are familiar with the exercise method of toe towel. Step on the towel with your toes first, and then hook the towel back with your toes. You can do it sitting down. Towel exercise between toes can strengthen the endurance of plantar muscles and is very helpful for the rehabilitation of plantar fasciitis.

There are many rehabilitation exercises for plantar fasciitis. Today, I mainly introduce three methods to you. If patients can learn these three exercise methods and stick to them, plantar fasciitis will recover quickly. Many patients with plantar fasciitis know a lot of rehabilitation exercises, but they just can't persist. Fishing for three days and drying the net for two days are very unfavorable to the recovery of plantar fasciitis. Only by insisting on treatment and exercise can plantar fasciitis have the hope of recovery.

Rehabilitation training method of plantar fasciitis 3: step on tennis.

Tennis is suitable in size and elasticity, which is very suitable for rehabilitation training of patients with plantar fasciitis. Put the tennis ball on the floor, and patients with plantar fasciitis will step on the tennis ball barefoot and let it roll. About 5 minutes each time, once in the morning and once in the evening. According to the recovery situation, the intensity of kicking tennis can be increased. But patients should pay attention to safety to prevent falling. For patients with serious illness, it is safer to hold the wall and step on tennis at first.

The second one: grab a towel and practice.

Patients with plantar fasciitis can put a towel under their feet, then sit on the ground by themselves and grab the towel repeatedly through their toes to achieve the purpose of rehabilitation training. Patients can also use their toes to catch some other things, such as chopsticks and spoons, which are common at home, and can also achieve the purpose of exercising.

Third: elastic belt stretching.

If there is elastic belt at home, patients with plantar fasciitis can sit flat on the stool, then put elastic belt under the forefoot and pull elastic belt upward with both hands to achieve the purpose of rehabilitation training. Patients can also use elastic belt to tie a toe and pull it up to achieve the purpose of exercise. If you don't have a elastic belt at home, you can use something like a belt instead.