[WHAT IS PLANTAR FASCIITIS? 🤔] - PART ✌ We have 5 healthy tips to prevent and reduce plantar fasciitis. 🥰 1⃣ STRETCH REGULARLY - Keeping your calf muscles limber helps to reduce the strain on the plantar fascia. To stretch your calves and Achilles tendon, stand on the edge of a step, resting your weight on the balls of your feet. Bend your knees for 25 seconds and then straighten. Perform up to five repetitions whenever tightening occurs. 2⃣ PRESERVE YOUR ARCH WITH EXERCISES While seated and barefoot, squeeze your foot as if you have a small marble under the ball of your foot. If you just happen to have a few marbles handy, you can actually practice picking them up between your toes and ball of your foot — and then set them down again. This stretches and helps strengthen the muscles that run under metatarsals (the longest bones in the foot which create its arched shape). 3⃣ SLOWLY INCREASE PHYSICAL ACTIVITY If you’re a runner, a tried and true method of preventing over‑use injuries is to only increase your mileage by 10% weekly, max. If you’re new to a walking program, the same caution should be exercised. 4⃣ ICE AND REST After mild stretching, use a frozen water bottle to roll under the arch of your foot for 10-20 minutes. 5⃣ BREAK THE CYCLE WITH SUPPORTIVE SHOES FOR PLANTAR FASCIITIS If you suffer from plantar fasciitis or experience similar foot problems, orthotic shoes might offer you the relief you need. Wearing orthopedic shoes or insoles (orthotics) is an easy, effective method of naturally realigning the foot. A groundbreaking study shows Vionic sandals effectively alleviate heel pain.* Worn consistently throughout the day, orthotic support is a great first step in the short‑term treatment of plantar fasciitis. Refer to previous post to find out what is plantar fasciitis. 😉 Checkout all Vionic collection on our website now! 👇👇👇👇👇👇 https://bit.ly/2VhU5wJ #vionic #plantarfasciitis #heelpain #moodboardmalaysia