Foot care specialists suggest the plantar fasciitis exercises explained below in combination with wearing orthotics for the relief of Achilles heel pain as a result of plantar fasciitis due to excessive pronation. You should understand that these exercises for plantar fasciitis should not cause pain, but rather a stretching feeling. Try to do each exercise 2 or 3 times during the day; it is not necessary that you do them all in one sitting.
Heel pain relief exercises that you can do before getting out of bed:
Plantar Fasciitis will cause many people to suffer through severe heel pain in the morning, when taking the first steps after getting out of bed. This pain is a result of tightening of the plantar fascia that occurs during snooze. Massaging and stretching the plantar fascia prior to rising will help lessen heel pain.
A helpful exercise that you can perform prior to getting up is to stretch your foot by moving it up and down ten times. An alternative exercise you should do while you sit is to roll a rolling pin or tennis ball with the arch of your foot. Once you have the ability, advance to completing this exercise while you are standing up. After these exercises, put on your shoes with orthotic inserts inside them, or wear supportive sandals. Do not begin the day walking in your socks on hard floors or tiles, or you can be sure that your heel pain will return.
During the day you can perform these exercises to help lessen your heel pain:
Calf stretch: Stand up and face a wall. At the level of your eyes, rest your hands on the wall. Position the leg you want to stretch about a step behind your other leg. Holding your hind heel on the floor, flex your front knee until you feel a stretch in the back leg. Continue the stretch for 15-20 seconds. Repeat 4 times.
Achilles Stretch: Step up on a stair step. Little by little, let your heels down over the edge of the step while relaxing your calf muscles. Hold the stretch for roughly 15 to 20 seconds, as you then tighten the muscle in your calf it will lift your heels to return to the prior level. Repeat 4 times.
Hamstring Stretch: Extend one leg in front of you as your foot is flexed. As you bend the other knee tilt your body back a little. Keep Your pelvis forward. Keep your upper body upright as you maintain the stretch for 10-20 seconds, then change sides. You ought to feel the pull up the back of your extended leg, through your calf and thigh.
Marble Lifts: Marbles should be placed on the floor next to a cup. With your toes, try to lift the marbles up from the floor and place them in the receptacle. Repeat this exercise 15 times.
Towel stretch: Grip a rolled-up towel from end to end, as it is held under the ball of your foot. Smoothly, pull the cloth toward you at the same time you keep your knee straight. Hold this position for 15-20 seconds. Repeat 4 times.
By doing these exercises on a regular basis, you will probably relieve that Achilles heel pain.
Fred Salomon is a foot health care specialist with professional and commercial ventures in the podiatry industry, including foot care products and foot health treatment options. You can find in-depth foot care information and treatment options at the Footminders orthotics product website.
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