Arch Support Inserts and Plantar Fasciitis Exercises for Effective Relief for Pain in the Heels

Foot care experts recommend the exercises for plantar fasciitis shown below in addition to the use of orthotic shoe inserts to ease pain in the heels caused by plantar fasciitis due to excess pronation. You must be aware that these plantar fasciitis exercises should not cause you pain, but rather a stretching feeling. Each exercise should be done 2 or 3 times over the course of the day; these exercises should not necessarily be done in one session.nnExercises to do before rising from bed to help relieve heel pain:nnPlantar Fasciitis causes many people to feel severe heel pain in the morning, when they get out of bed and take their first steps. This pain is a result of tightening of the plantar fascia that happens as you are sleeping. Massaging and stretching the plantar fascia before getting up will help diminish heel pain.nnA good exercise that you can perform before sitting up is to stretch your foot by moving it up and down ten times. An alternative exercise you should do while sitting is to roll a rolling pin or tennis ball with the arch of your foot. Once you can, move on to doing this exercise as you are standing up. After these exercises, put on your shoes with arch support inserts inside them, or wear supportive sandals. Don’t start the day walking without shoes on hard floors or tiles, or it can be guaranteed that your heel pain will come back.nnExercises for plantar fasciitis that you can do during the day:nnCalf stretch: Stand facing a wall with your hands on the wall at about eye level. Place the leg you want to stretch around a step behind your other leg. Holding your back heel on the floor, flex your front knee until you feel a stretch in the back leg. The stretch should be held for 15-20 minutes. Repeat 4 times.nnAchilles Tendon Stretch: Stand on a stairstep. Little by little extend your heels down over the end of the step at the same time as you relax your calf muscles. Continue the stretch for about fifteen to twenty seconds, then tighten your calf muscle a little to raise your heels to return to the prior level. Repeat 4 times.nnHamstring Stretch: Stretch one leg in front of you as your foot is flexed. Bend your other knee and lean back slightly. Keep Your pelvis forward. Your torso should remain vertical as you hold the stretch for 10-20 seconds, then change sides. You should feel the pull up the back of your extended leg, all the way up your calf and thigh.nnMarble Lifts: Marbles should be placed on the floor alongside a cup. Utilizing your toes, try to lift the marbles up one by one and deposit them in the cup. Repeat this exercise 15 times.nnTowel stretch: Grab a rolled towel from end to end, holding it under the ball of your foot. In a smooth motion, pull the cloth toward you while keeping your knee straight. Maintain this posture for 15 to 20 seconds. Repeat 4 times.nnIf you do these exercises regularly, it is likely that you will feel relief from that pain in the heels.