Heels hurt like hell?
Try these plantar fasciitis exercises before confining yourself to the couch.
What Is Plantar Fasciitis?
Plantar fasciitis doesn’t discriminate, either.
you could also use anti-inflammatory medications such as Advil or Aleve to ease the pain, notes Roeske.
to help the fibrous tissue heal.
(FYI: Here are thebest running shoes for plantar fasciitisand thebest sneakers for standing all day.)
Opt for these moves from the experts the next time you experience heel pain.
Some exercises should be done multiple times per day.
Hold for 60 seconds and repeat three times.
Do this three times daily.
Soleus Muscle Stretch
A.Place the affected foot slightly behind the healthy foot.
B.Bend both knees and sink toward the ground while keeping both heels planted on the floor.
Stretch will be felt in the back of the affected foot, just above the heel.
Hold for 60 seconds and repeat 3 times.
Do this three times daily.
B.Carefully lower heels down until a stretch is felt.
C.Repeat the motion of dipping and then elevating heels for 30 seconds.
B.Use the band to pull the toes toward the nose, keeping the leg on the ground.
A stretch should be felt on the bottom of the foot and the back of the heel.
Hold for 60 seconds and repeat three times.
Towel Toe Curls
A.Sit on a chair with feet flat on the floor.
Place a towel on the ground, and use affected toes to grasp the center of the towel.
Do this 3 times daily.
This can also be done with a frozen water bottle, which will simultaneously ice the arch.
Perform for 5 minutes.
Do this three times daily.
Try five sets daily.
