Sessions and exercises with the acupressure mat are very simple when it comes to treating plantar fasciitis, an ailment that is more common than people think and which is quickly relieved with the acupressure mat because of its ability to stimulate the sensitive tissues in the plantar arch.
In this article you will find everything you need to know to soothe the symptoms of plantar fasciitis, we will tell you why it originates and what kind of exercises you can do at home so you can take care of your feet safely, with immediate results.
What is plantar fasciitis and what causes it?
In people who are not active in sports, plantar fasciitis is more common in women than in men due to the use of tight and very high shoes. Plantar fasciitis is irritation and inflammation of the fascia on the sole of the foot, a tissue that connects the heel to the toes.
Although it is a thick tissue, it can be injured when it is overstretched and receives strong impacts due to muscle overload when jumping, for example, which is why it is a common ailment in athletes. In addition to becoming irritated and inflamed, the fascia can tear if people do not pay enough attention to it.
These are the main risk factors:
- Wearing inadequate footwear: when shoes are too tight, do not have the proper ornamentation for the shape of the plantar arch, are very inclined in the case of women, it is likely that the fascia suffers from an inadequate use of footwear that exhausts this dense tissue.
- Overweight: the feet are subjected to the full load of walking, running, standing and even the slightest physical exercise. Foot care will also depend on the Body Mass Index (BMI) that each person has, which will affect the response and resistance of the components in the lower limbs.
- Excessive walking: perhaps because of work you have to walk long stretches during the day, or you train too much for a marathon, the truth is that your feet need a rest just like any other part of the body. The arch of the foot is deformed by the physical demands that constantly put it to the test, and it is even a risk to have a plantar arch with difficulties.
- Training without rest: athletes have a high risk of suffering from plantar fasciitis, especially when they do not give the body the necessary rest. In sports such as football, basketball and rugby, players are likely to suffer from severe foot pain due to plantar fasciitis.
- Tight muscles: in addition to taking care of the feet, the calf muscles are the main muscle group to look after because their malfunction will have a direct impact on the plantar fascia, placing a greater workload on the feet.
- Flat feet or high plantar arch: the foot must have an ideal structure to support the weight of the body and physical demands. Often, flat feet and high arches are conditions that can be treated from childhood, but sometimes this does not happen and in adulthood people feel the consequences.
How to use the acupressure mat to relieve plantar fasciitis?
When you feel mild pain and stiffness in the heel, it is a good time to start using the acupressure mat to stimulate this tissue without the need for risky or complicated movements.
Exercises with the mat should be focused on providing relaxation and regulation of the blood flow to the feet, which will bring relief to the legs:
- Use cotton socks to start using the mat.
- Place the mat on the floor and sit off the mat.
- Put your legs together and bend them.
- Place your feet on the acupressure mat.
- You may feel some discomfort at first, your skin should adjust to this experience.
- Hold this position for 10 minutes.
- Remove the socks when you feel comfortable.
- Hold the position for a further 5 minutes.
- You should feel no pain or tingling sensation.
Once you feel you have become accustomed to the stimulation with the lotus flowers, you can try this position:
- Place the mat on the floor.
- Stand on it gently.
- You should not make any movements.
- Hold the position for 10 minutes.
- If you feel discomfort, try cotton socks.
For even more stimulation, you can also apply gentle movements to your feet while on the mat:
- Place the acupressure mat on the floor.
- Stand on it gently.
- Wait 5 minutes without moving.
- Now try simulating gentle stepping.
- You can rock your body to alternate and give more weight to each foot, as long as there is no discomfort.
- Do this routine for 10 minutes.
The positive effects that people receive from the use of the mat will depend on the type of routines and time of use:
- Sessions at rest can last a maximum of 15 minutes.
- When you vary the position, you should spread the 15 minutes over all positions.
- If you perform foot movements while using the mat, the suggested time is 5 minutes, on average.
- When the stimulation time is exceeded, there may be problems with blood circulation due to over-stimulation.
- Remember to perform the routines on a solid surface.
Although the fascia in the feet is sensitive and susceptible to changes in tissue tension, it can receive stimulation on a more frequent basis as long as the session time is respected.
- As long as you feel well, you can use the acupressure mat several sessions a day, two or three times.
- You can use this product all week if you feel comfortable.
- Alternate using the mat with bare feet and socks.
- It is advisable to combine exercises for the feet and calves.
In addition to these suggestions, it is important that you make adjustments to your lifestyle and learn to take breaks so that your feet can recover from the stresses of overwork and body weight.
What are the best alternatives to the acupressure mat for improving plantar fasciitis?
If you want to give your feet more stimulation, these alternatives will help you avoid plantar fasciitis and relieve any pain in the soles of your feet as well as improve tired legs and other muscular aches and pains.