If you feel pain in the heels when you step out of bed or chair and start to walk than it means you suffer from painful inflammation in the large ligament on the foot bottom and is familiar by the name plantar fasciitis. It is appropriated with severe pain in the bottom of the foot near the heel and is more intense in the morning or after you sit for a longer period of time, making it uncomfortable for walk. Women who wear high heels, people who spend long periods of time standing, and runners can have this condition. Simple treatments can help like stretching exercises.
This is what you should do:
– Take a rest – limit activities like jumping or running, and avoid spending too much time in a standing position. Use shoes with cushions in order to support the foot arch.
– Reduce inflammation – plantar fasciitis causes inflammation in the ligaments, thus you will need to treat inflammation which causes pain. Apply ice for 15 minutes on the affected spot.
– Increase flexibility – this condition appears due to ligament strain, thus you will need to perform a series of exercises in order to increase flexibility and prevent it from happening. In case the symptoms re severe do not perform these exercises as you can damage your ligaments.
– Exercise 1 – place the feet on the floor with the toes pointing up. Pull the big toe toward the heel and hold like that for 15-30 seconds.
– Exercise 2 – face a wall and put the hands against it at an eye level. Keep the injured leg back and the uninjured forward. The heel of your injured leg needs to be on the floor. The affected foot should be turned slightly inward while you slowly lean into the wall until you feel the stretch in the back of your calf. Hold like this for 15-30 seconds and repeat the procedure 3 times. Do the exercise couple of times a day.
– Exercise 3 – sit on the floor, placing your feet in front of you and the injured one on the center of a folded towel. The towel ends need to be taken and pulled towards you while you stretch the foot. Keep the knee straight and hold like this for 15-30 seconds.
– Exercise 4 – stand on the injured foot on step, reach for the bottom step with your heel until you start feeling a stretch in the arch of your foot. Hold like that for 15-30 seconds and then relax. Repeat this exercise 3 times.
– Exercise 5 – take a frozen juice can and roll your bare and injured foot back and forth from your heel to the mid-arch. Do it in the morning for optimal results.
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