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發表於 2010-4-20 11:34:38
原帖由 wavetong 於 2010-4-17 21:54 發表
原帖由 running-sue 於 2010-4-17 22:30 發表
Post-rest pain occurs after a long period of rest,such as after walking in the morning or prolonged sitting. A sharp painis felt that usually subsides after being on the affected foot forapproximately ten minutes allowing the fascia has warmed up.
Stretches specifically for the plantar fascia
- When you are sitting with your legs stretched out, keep your kneestraight and place a belt or towel around the sole of your foot andpull your foot back towards your head.
- In a standing position, facing a wall, place your heel on theground close to the skirting board with your toes on the wall tostretch the sole of your foot.
- Stand on the edge of a step, on the balls of your feet only, andlower your heels down until you feel a stretch in the sole of your foot.
- Calf stretch: stand facing a wall with the leg to be stretchedbehind you, knee straight, and the other leg in front of you with theknee slightly bent. Move your hips forward until you can feel a stretchin the calf.