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Title : 5 Exercises And Say Goodbye To Heel Pain Forever!
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5 Exercises And Say Goodbye To Heel Pain Forever!

If your first few steps out of bed in the morning cause severe pain in the heel of your foot, you may have plantar fasciitis.  Plantar fasciitis is the term commonly used to refer to heel and arch pain traced to inflammation on the bottom of the foot.

You’re more likely to get the condition if you’re overweight or have a job that requires a lot of walking or standing on hard surfaces. You’re also at risk if you walk or run for exercise, especially if you have tight calf muscles that limit how far you can flex your ankles. People with very flat feet or very high arches also are more prone to plantar fasciitis.

This is what you should do:

1. Take a rest

You should limit your activities such as running or jumping and also to avoid spending too much time standing.

Beside that you should also use a shoes that cushions well and has enough support for the arch of the foot.You can use taloneras or templates to give your feet cushioning.

2. Reduce inflammation

Because plantar fasciitis causes inflammation in the ligament you should treat the inflammation that causes pain.

In order to reduce the pain and inflammation you need to Apply ice for about 15 minutes on the affected area.

3. Increase flexibility

Because plantar fasciitis is due to ligament strain, to prevent it from happening you need to perform a series of exercises to increase the flexibility.

Exercise 1

Place your feet on the floor and toes pointing up. Take the big toe and pull it gently toward the heel as far as you can and hold the position for 15 to 30 seconds.

Exercise 2

Facing a wall, put your hands against the wall at about eye level. Keep your injured leg back, your uninjured leg forward, and the heel of your injured leg on the floor. Turn your injured foot slightly inward as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15-30 seconds. Repeat 3 times. Do this exercise several times each day.

Exercise 3

Sit on the floor with feet in front of you. Place your injured foot on the center of a folded towel, take the towel ends and pull it towards you, stretching the foot. Be sure to keep your knee straight. Hold for 15-30 seconds.

Exercise 4

Stand with the ball of your injured foot on a step. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold this position for 15-30 seconds and then relax. Repeat 3 times.

Exercise 5

Roll your bare, injured foot back and forth from your heel to your mid-arch over a frozen juice can. Repeat for 3-5 minutes.This exercise is particularly helpful if you done it in the morning.

Source: instiks.com

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