FOOT STRETCHES
Doing your foot and ankle stretches regularly will help you manage your heel pain conditions well, but you have to do them regularly for some time before you see the benefit. Stretches, with adequate rest from your exercise activities for a few weeks, with some anti-inflammatory medications, will be enough for most people to see an improvement in your condition.
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WHEN TO DO THEM?
If you are having heel pain, try to do these stretches 2 to 3 times daily. Remember, if you want to see the full benefit of these stretches, you need to do them often!
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PLANTAR FASCIA STRETCH 1
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Sit down on the floor, with your legs straight out in front of you. Place a towel looped around one of your feet, keep your leg straight, and gently pull on the towel until you feel a stretch on the sole of your foot. Hold that position for 20 to 30 seconds. Repeat 5 to 10 times. In addition to stretching your plantar fascia on the bottom of your foot, you'll also be stretching your Achilles tendon on the back of your heel.
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PLANTAR FASCIA STRETCH 2
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Sit down cross-legged on the floor. Use your hand to gently pull your big toe back, until you feel a gentle stretch on the inner area of the sole of your foot. Hold that position for 20 to 30 seconds, then release the pressure on your big toe. Repeat 5 to 10 times. Remember to do it slowly and gently so you don't hurt your foot.
PLANTAR FASCIA STRETCH 3
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Sit on a chair and place something round and firm on the floor, and gently step on it with one foot. You can use anything round, like a can, bottle, or firm ball (like a golf ball). Place gentle pressure on the round item, and slowly roll your foot back and forth over it, while maintaining that gentle downward pressure on it. Go back and forth 10 to 20 times. Repeat 2 to 3 times per side.
ACHILLES TENDON STRETCH
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Stand up straight, and place one foot in front of you, all the way until your body is leaning forward, as though you are doing a lunge forward. Lean forward until you feel a stretch on the back of your heel of the foot that is behind you. Hold that position for 30 seconds. Repeat 5 to 10 times.
WRAP IT UP!
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Doing these 3 simple foot stretches regularly will help you manage your heel pain. The caveat is that you need to do these stretches frequently in the day to see a significant improvement in your condition. Give them a try!
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