Pain in the heels when you step out of bed or chair and start to walk is a sign of a painful inflammation in the large ligament on the foot bottom and is known by the name of plantar fasciitis.
The condition is characterized by severe pain in the bottom of the foot near the heel which becomes more intense in the morning or after you sit for a longer period of time. That makes you really uncomfortable to walk. This condition is very common for women who wear high heels, people who spend long periods of time standing, and runners. Some stretching exercises as well as numerous simple treatments can help you alleviate this painful condition.
This is What you Should do:
Take a rest – Limit the activities like jumping or running. Try to avoid spending too much time in a standing position. If you have this condition, you should use shoes with cushions in order to support the foot arch.
Reduce inflammation –This condition causes inflammation in the ligaments, so you will need to treat inflammation which causes pain. Apply some ice on the affected spot and hold it like that for 15 minutes.
Increase flexibility –Ligament strain causes this condition, so you will need to perform several exercises so that you can increase flexibility, as well as prevent it from happening. If the symptoms are really severe, do not perform these exercises! You can damage your ligaments.
Exercise 1 –Put your feet on the floor with the toes pointing up. Pull the big toe toward the heel and hold like that for 15-30 seconds.
Exercise 2 – Face a wall and put the hands against it at an eye level. Keep your injured leg back and the uninjured one forward. The heel of your injured leg has to be on the floor. The affected foot should be turned slightly inward while you slowly lean into the wall until you feel the stretch in the back of your calf. Hold it like this for 15-30 seconds and repeat this procedure for 3 times. Repeat the exercise several times a day!
Exercise 3 – Sit on the floor and put your feet in front of you. The injured one should be on the center of a folded towel. The towel ends need to be taken and pulled towards you while you stretch the foot. Keep your knee straight and hold like this for 15-30 seconds.
Exercise 4 – Stand on the injured foot on a step. Reach for the bottom step with your heel until you start feeling a stretch in the arch of your foot. Hold this position for 15-30 seconds and then relax. Repeat this exercise 3 times!
Exercise 5 –A frozen juice can will do the trick for this simple exercise. Roll your bare and injured foot back and forth from your heel to the mid-arch. If you want to achieve the best results, do this exercise in the morning!