3 Ways to Help Relieve Foot & Heel Pain in 15 Minutes
Plantar Faciitis is a common inflammatory condition that effects the tendons on the heel and the connective tissue on the bottom of the feet. Symptoms associated with this condition may be burning in the heel, stabbing pain at the bottom of the foot, or a painful step, especially just after waking up.
If you're experiencing some of these symptoms in Friendswood, there are things you can do to help alleviate these symptoms:
Stretch it Out!
Performing simple stretching exercises can help relieve some of the symptoms associated with plantar fasciitis. Here's how to get started!
- Calf Stretch #1: Begin facing the wall. Extend the leg to be stretched and bend the opposing leg forward into a lunge position. Keeping the knee of the stretched leg fixed, keep the heel down. Brace yourself at the wall while bending the non-stretched leg to increase the stretch. Hold for 30 seconds for both sides.
- Calf Stretch # 2: Begin facing the wall. Extend the leg to be stretched and bend the opposing leg forward into a lunge position. Slightly bend the knee of the stretched leg and maintain fixed in this position, keeping the heel down. Brace yourself at the wall while bending the non-stretched leg to increase the stretch. Hold for 30 seconds for both sides.
- Towel Stretch: In a seated position, wrap a long towel around the pad of the stretched foot. Extend the leg. Gently pull the towel toward you, holding for 30 seconds on both sides
- Drop Heel Stretch: Stand facing a ledge, such as the ledge of a step. Step on the ledge with the edge of the step ending just below the pad of your foot. Allow the heels to drop off the ledge, holding onto a wall or other stable structure for support. Hold 30 seconds.
Work it Out!
Now that the calves have been stretched, it's time to strengthen to foot to support a good arch!
- Towel Scrunches: Lay a towel on the floor in front of you. Using your toes, gather the towel in between the toes and pull the towel toward you. Perform this the entire length of the towel.
- Doming: While seated, place both feet flat on the floor. Without allowing the toes to curl down, contract the bottom of the foot until the arch of the foot domes up. Perform this exercise 10 times for 2 repetitions.
- Toe Spreading: If you have access to stretchy material, such as a therapeutic band, apply the band across the toes. Spread the toes apart and release. Perform this exercise 10 times for 2 repetitions.
Roll it Out!
Another great self care exercise that can be performed is called Self MyoFascial Release. This technique is similar to giving yourself a massage and works on the "stuff' that connects the tissues together. (Read out blog post "4 Facts about Heel and Foot Pain")
- Use a Foam Roller: Begin in a seated position with a foam roller under the knees. Use the leg that will not be rolled and cross the rolling leg at the shin. lift the bottom off the ground using your upper body and walk the body backward, allowing the roller to cover the entire length of the calf to heel. Repeat 4 - 5 times.
(A foam roller is easy to purchase, if you don't currently have one at any store with an athletic section.)
- Find a Tennis Ball: Begin seated in a chair. Place the ball under the arch of one floor and apply comfortable pressure. Move the foot back and forth until the ball has covered the entire length of the bottom of the foot - from base of the heel to toe. (Any kind of firm to hard ball can be used such as a golf ball or soft ball)
When in Doubt...
If you are struggling with symptoms of plantar fasciitis, such as burning, stabbing, or difficulty when taking a step, remember that pain is the body's way of telling you that something is wrong!
Forever Well Chiropractic is ready to help you with any questions of concerns about your health. Whether it's pain & discomfort, inability to sleep, or nutritional needs, Dr. Haywood in Friendswood, TX is ready to review your history and determine if Chiropractic treatment is right for you.