Have you ever experienced having intense pain in your heels after getting out of your bed in the morning? If yes, that means you may have plantar fasciitis.
Plantar fasciitis is a condition when the strong band of tissue that supports the arch of your foot gets irritated and inflamed.
Stretching and strengthening exercises can help the ligament become flexible and stronger and here are four simple stretching and strengthening exercises that you can do daily to alleviate the heel pain.
1. Calf stretch
This exercise helps stretches the muscles at the back of your lower legs.
First, stand facing a wall with both of your hands up on the wall at about eye level. Then, put one leg a step behind the other leg. Keep your heels on the ground and bend the front knee until you feel a stretch in your back leg.
Hold the position for 15 to 30 seconds. Repeat the exercise 2 to 4 times.
2. Rolling pin or tennis ball stretch
For this exercise, you can use a rolling pin or a tennis ball. First, while seated, roll the rolling pin or the tennis ball with the arch of your foot.
Then, progress by doing this exercise standing up.
3. Towel stretch
Place a rolled towel under the ball of your foot while holding the end of the towels. Then, gently pull the towel towards while keeping your knee straight.
Hold the position for 15 to 30 seconds. Repeat the exercise 2 to 4 times.
4. Plantar fascia and calf stretch
Stand on a step halfway and make sure to hold the handrail. Slowly let your heels down the edge as you relax your calf muscles. Hold the position for 15 to 30 seconds.
Then, tighten your calf muscles back and bring your heels back up to the level of the step again. Repeat the exercise 2 to 4 times.
Always remember to warm up before you do the exercises as it will help your plantar fascia, the ligament that supports the arch of your foot to be more flexible. It will also help avoid the chance of injury and further inflammation.
Credit: UofM Health
