Relieve Your Heel Pain With Orthotic Inserts And Plantar Fasciitis Stretching Exercises

Relieve Your Heel Pain With Orthotic Inserts And Plantar Fasciitis Stretching Exercises

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Heel pain relief exercises that you can do before getting out of bed:

Plantar Fasciitis can cause many people to suffer through severe pain in the heels in the morning, when they take their first steps when they get up from bed. This pain results from tightening of the plantar fascia that takes place during snooze. Massaging and stretching the plantar fascia prior to standing up will help reduce heel pain.

A good exercise you can do prior to getting up is to stretch your foot by extending it up and down 10 times. Another exercise you could complete while you sit is to use the arch of your foot to roll a rolling pin or tennis ball. If you are able to, advance to doing this exercise while you are standing up. When you are done with these exercises, put your shoes on with arch support insoles inside them, or wear arch support sandals. Do not begin the day walking barefoot on hard floors or tiles, or it can be guaranteed that your heel pain will come back.

Plantar Fasciitis exercises to do during the day:

Calf stretch: Stand facing a wall with your hands on the wall at about eye level. Place the leg you want to stretch about a step behind your other leg. Keeping your hind heel on the floor, flex your front knee until you feel a stretch in the back leg. Hold the stretch for 15 to 20 seconds. Repeat 4 times.

Achilles Tendon Stretch: Stand on a step. Slowly stretch your heels down over the ledge of the step as you relax your calf muscles. Maintain the stretch for approximately fifteen to twenty seconds, as you then tighten the muscle in your calf it will lift your heels back up to the prior level. Repeat 4 times.

Hamstring Stretch: Extend one leg in front of you with the foot flexed. As you bend the other knee tilt your body back a little. Try to keep your pelvis angled forward. Keep your upper body upright as you continue the stretch for 10-20 seconds, then swap sides. You will feel the stretch up the back of your extended leg, all the way up your thigh and calf.

Marble Lifts: Position marbles on the floor alongside a receptacle. With your toes, try to raise the marbles up from the floor and put them in the cup. Repeat exercise 15 times.

Towel stretch: Grip a rolled-up towel from end to end, holding it under the ball of your foot. In a smooth motion, pull the cloth toward you at the same time you keep your knee straight. Hold this stance for 15-20 seconds. Repeat 4 times.

By doing these exercises on a regular basis, it is likely that you will feel relief from that heel pain.

About the Author:
Fred Salomon is a foot care specialist who specializes in the design of orthotic insoles for healing common foot problems such as flat feet. The use of appropriate orthotic shoe inserts plays a vital role in preventing many of these common foot health problems.



Article Originally Published On: http://www.articlesnatch.com


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