Does your heel hurt in the morning or whenever you stand up? Here’s what you need to know

Sunday, August 14, 2016 |

If you have ever suffered from plantar fascia then you know how annoyingly painful it can be. While many have not even heard of this condition, many others have indeed suffered from it as it’s one of most common forms of foot pain which affects the thin ligament connecting the heel to the front of your foot, called plantar fasciitis. The condition is also referred to as plantar fasciitis.

Usually it is repetitive motion as well as weight gain which can cause this from occurring, thus athletes and pregnant women frequently experience this. Also those who work long hours on their feet also experience this condition.

There are ways you can prevent this condition. Check these out:

TREATMENTS

Stretching is going to assist in loosening tight muscles which aggravate this condition.

Seated Exercises

Here are some effective seated exercises:

1. Take a water bottle or something similarly shaped and roll your foot over it.


2. Cross one leg over the other. Then pull upwards on your big toe and you want to hold this for about 15 seconds. Then release it and do three more sets. Then do the other foot.


3.Take a folded towel and you will use this like it is an an exercise strap. You just put the towel under the arch of your foot. Then pull upwards gently. Your foot should be stretched in front of you. Now you want to hold it there for 15 to 30 seconds. Do three more sets just like this.


Calf Stretches

Calf stretching is great for promoting all around heel health. Just extend your leg with a lunging movement and hold for 30 seconds. Do three more sets with each leg.

PREVENTION

This also works for prevention. But beyond stretching there are other things you can do as well.

Maintain a Healthy Weight

This way you won’t be putting extra weight on the foot. People forget that when they gain weight it’s not just a stomach issue, but a foot issue too, as you are adding so much extra weight for your feet to support.

Exercise Regularly

This keeps your body weight under control and will aid in stretching and working the muscles and joints, which will keep ligaments in the feet from getting too tight.

Ensure Proper Support

Support is important and that’s where proper footwear comes into play. Walking around barefoot or wearing weak footwear will just put stress on the heels and feet.

Take it Easy

Give your feet a rest. Try not to do activities that are repetitive for long periods of time as those can take a toll on your feet.

Start Slowly

Avoid injury by warming up first before starting to exercise.

Don’t ignore plantar fasciitis if you sense you are experiencing it. Check with your doctor before proceeding into diet changes and exercise regimens.

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