If you wake up in the morning, get out of bed and feel a shooting pain in the heel of your foot, it is likely that you are suffering from plantar fasciitis. Common in individuals who work on their feet all day or run for exercise, this injury can make it difficult to walk if left untreated. There are a variety of different stretches doctors recommend to ease the pains that occur in the heels and arches of your feet, and icing the bottom of your foot can help as well.
Reduce your plantar fasciitis pain with these four exercise, all of which you can do comfortably at home.
Fascia Stretches
For quick pain relief, stretch out your toes with one of two simple activities. If you can stretch and reach your toes with your hands, grab onto them, flexing your toes until you can feel the muscles along the ball of your foot stretch. Perform this stretch a few times in a row, for 30 seconds each time for maximum relief.
If you are unable to reach your toes, you can also use a wall to prop your foot up, keeping your heel and arch flat against it while flexing your toes and stretching the foot out.
Calf Stretches
Tight calf muscles can cause extra pull on your heel bone, making the pain you feel when you get out of bed each morning even worse. Instead of hopping right out of bed when you wake up, try doing some calf stretches to loosen up the muscles in your legs and feet. This should help to make your first steps of the morning easier, and calf stretches can be continued throughout the day for further assistance.
Tennis Ball Massage
Another way to prevent the muscles and tissues in your leg from tightening is the simple tennis ball massage. Rolling a tennis ball back and forth beneath your foot for a few minutes at a time will keep your plantar fascia loose and your heel pain bearable.
If you are trying to reduce inflammation during your massage you can also try freezing a water bottle and rolling it under your foot in place of the tennis ball. Performed for ten minutes at a time, this activity may be cold, but it will help!
Along with stretches and massages, arch supports can be used to help heal your plantar fasciitis. BEK Medical offers a variety of foot care products, including the EZ Mornings Plantar Fascia Nightsplint. Worn overnight to prevent your muscles and ligaments from tightening up as you sleep, this stretching splint will help to relieve morning pain and speed up the healing process.
To learn more about products that can help with heel and arch pain, visit us online or contact us by phone at 915-599-1129.
Sources: http://www.athletico.com/2012/05/09/plantar-fasciitis-solutions/, http://running.competitor.com/2013/03/injury-prevention/five-do-it-yourself-remedies-for-plantar-fasciitis_50264
