Make Your Feet Feel Better with Exercises For Plantar Fasciitis and Arch Support Inserts

Foot health specialists suggest the plantar fasciitis exercises explained below combined with wearing arch support insoles to ease heel pain caused by plantar fasciitis due to over- pronation. You must be aware that these exercises for heel pain should not cause pain, but rather a stretching sensation. Try to do each exercise 2 or 3 times during the day; it is not necessary that you do them all in one sitting.

Exercises to do before rising from bed to help relieve heel pain:

Plantar Fasciitis causes many people to experience terrible pain in the heels in the morning, when taking the first steps after getting out of bed. This pain results from tightening of the plantar fascia that happens during snooze. Massaging and stretching the plantar fascia before getting up will help lessen heel pain.

An effective exercise that you can perform before getting up is to stretch your foot by moving it up and down ten times. An alternative exercise you could do while sitting is to use the arch of your foot to roll a rolling pin or tennis ball. Once you can, advance to performing this exercise at the same time you are standing up. When you are done with these exercises, put your shoes on with arch support insoles inside them, or wear supportive sandals. Do not start the day walking without shoes on hard floors or tiles, or it can be guaranteed that your heel pain will come back.

Exercises to do during the day to help relieve heel pain:

Calf stretch: Stand facing a wall with your hands on the wall at about eye level. Place the leg you wish to stretch around a step behind your other leg. Keeping your hind heel on the floor, bend 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 or step. Slowly let your heels down over the edge of the step at the same time as you relax your calf muscles. Continue the stretch for approximately 15 to 20 seconds, as you then tighten the muscle in your calf it will raise your heels back up to the prior level. Repeat 4 times.

Hamstring Stretch: Extend one leg in front of you while you flex your foot. Lean back a bit and bend the opposite knee. Your pelvis should be tilted forward. Your torso should remain vertical as you maintain the stretch for ten to twenty seconds, then swap sides. You will feel the tension 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 raise the marbles up in sequence and place them in the cup. Repeat this exercise 15 times.

Towel stretch: Grip a rolled-up towel at both ends, holding it under the ball of your foot. Gently, pull the towel toward you as you keep your knee straight. Maintain this position for 15-20 seconds. Repeat 4 times.

If you practice these exercises on a regular basis, you will probably relieve that heel pain.