8 exercises for tired feet

After Sunday's race on important matters easily experience pain in the legs, which literally immobilizes your whole body. The most common cause of pain in the feet - fasciitis, inflammation of the colon tissue, which occurs due to excessive load. It can occur for many reasons:

• The new and unaccustomed physical activity
• gipertonusom calf muscles
• Running a marathon or triathlon
• The work requires a long walk
• Duplicate cardio movements
• Flatfoot

The main symptoms fasciitis: Pain in the heel area, pain when standing up after a long rest and after a serious workout, as well as difficulty walking. The best way to avoid such situations - competent treatment and rest. Try some effective exercises that will help to recover quickly:

1. Stretching feet

Stand facing a wall. Retreat one step back, put his hands on the wall at shoulder height. Otodvin suffered leg back, bend the other knee as high as possible and And move your hips toward the wall. The arms should remain straight. Feel as stretch muscles, and hold this position for 3 seconds. Slowly return to starting position, then repeat three more times.

2. Stretching the Achilles

Stand facing a wall, a step away from her. Put your hands on the wall at shoulder height. Put suffered leg forward so that the fingers were on the wall, and the heel on the floor. Bend the knee and feel like the Achilles tendon stretch. The second leg should remain straight. Make 5 deep breaths and change leg.

3. Stretching the fascia

For this exercise, use the ladder taken up on it with both feet, and then, after one leg so that the heel hanging off the step. Hold this position for 20-30 seconds and repeat three more approach.

4. Stretching Towel

Use a rolled towel - sitting on a chair, clasp them stop. Then, lift foot off the floor and hold in front of you, holding both ends of the towel. 10-30 seconds stretching Shifted to the heel position of the towel and hold for 30 seconds. Repeat three more approach.

5. Stretching fingers

Get on your knees so that your feet fingers were bent. Otodvin hands back closer to the knees and sit on your heels. Feel the stretch in the foot, and if you're comfortable enough with his hands on hips. Hold this position 10-15 seconds, then change position.

6. Stretching tennis ball

Sit on a chair or the edge of the bed. Put your foot on the victim tennis ball, then move the leg over him, massaging the plantar fascia. Continue this exercise for as long as you feel that stepping on the floor becomes easier. You can also use a small plastic bottle of water or a special massage roller.

7. Warm up with stones

Sit on a comfortable surface, put the towel on the floor, and on it - 10-15 small marbles, glass Marbles, or other decorative objects of different shapes. Take one ball to her toes, then rolls his foot, stretching ligaments for a few minutes.

8. Massage the feet

Sit on a comfortable surface, lift the injured leg on the other knee. Put your thumbs right in the middle of the foot, then slowly massaged the area. Use light pressure, kneading the sole in all directions within 5-7 minutes.

If, however, a sharp pain in the foot does not pass after a few days, and after these exercises, fatigue does not go away - it can be a serious reason to consult a doctor-orthopedist.