Merced Chiropractor

Foot health specialists recommend the plantar fasciitis exercises explained below in combination with using arch support insoles to ease heel pain resulting from plantar fascia inflammation due to over pronation. You must be aware that these heel pain exercises should not cause you pain, but rather a pulling feeling. It is recommended that you do these exercises 2 to 3 times a day; these exercises should not necessarily be done in one session.

Before getting out of bed, you can complete these exercises to help lessen your heel pain:

Plantar Fasciitis can cause many people to suffer through intense heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from tightening of the plantar fascia that happens as you sleep. Stretching or massaging the plantar fascia prior to rising will help diminish heel pain.

An effective exercise you can do prior to rising up is to stretch your foot by moving it up and down ten times. Another exercise you could complete while seated is to use the arch of your foot to roll a rolling pin or tennis ball. If you are able to, move on to completing this exercise at the same time you are standing up. Once you complete these exercises, put on your shoes with orthotics inside them, or wear sandals with proper arch support. Try not to begin the day walking barefoot on hard floors or tiles, or your heel pain will return, guaranteed.

Exercises to do during the day to help relieve heel pain:

Calf stretch: Stand facing a wall with your hands on the wall at about eye level. Position the leg you want to stretch around a step behind your other leg. Holding your hind heel on the floor, flex your front knee until a stretch is felt in the rear leg. Continue the stretch for 15-20 seconds. Repeat 4 times.

Achilles Tendon Stretch: Step up on a stairstep. Little by little stretch your heels down over the edge of the step while relaxing your calf muscles. Hold the stretch for approximately fifteen to twenty seconds, then tighten your calf muscle a little to lift your heels to return to the initial position. Repeat 4 times.

Hamstring Stretch: Extend one leg in front of you with the foot flexed. Bend your other knee and lean back slightly. Keep Your pelvis forward. Your upper body should remain upright as you maintain the stretch for 10-20 seconds, then switch sides. You will feel the stretch up the back of your extended leg, all the way up your thigh and calf.

Marble Lifts: Place marbles on the floor beside a cup. With your toes, try to pick the marbles up from the floor and place them in the receptacle. Repeat exercise fifteen times.

Towel stretch: Grab a rolled towel at both ends, as it is held under the ball of your foot. Smoothly, pull the cloth toward you as you keep your knee straight. Keep this pose for 15-20 seconds. Repeat 4 times.

If you do these exercises daily, it is likely that you will feel relief from that heel pain.