Relieve Your Heel Pain with Orthotic Inserts and Heel Pain Exercises

Podiatrists and physiotherapists prescribe the plantar fascitis stretching exercises shown below in combination with the use of orthotics to ease heel pain resulting from plantar fasciitis due to over- pronation. It is important to understand that these exercises for plantar fasciitis should not be painful, but rather a stretching sensation. 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.

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

Plantar Fasciitis can cause many people to feel terrible heel pain in the morning, when taking the first steps after getting out of bed. This pain is a result of tightening of the plantar fascia that occurs as you sleep. Massaging and stretching the plantar fascia prior to rising will help diminish heel pain.

An effective exercise to do prior to getting up is to stretch your foot by moving it up and down ten times. An additional exercise you can complete while sitting is to use the arch of your foot to roll a rolling pin or tennis ball. Once you have the ability, move on to doing this exercise while you are standing up. After these exercises, put your shoes on with orthotic inserts inside them, or wear sandals with proper arch support. Don’t initiate the day walking barefoot 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 up and face a wall. At the level of your eyes, rest your hands on the wall. Put the leg you wish to stretch around a step behind your other leg. Holding your hind heel on the floor, bend your front knee until you feel a stretch in the back leg. The stretch should be held for 15-20 minutes. Repeat 4 times.

Achilles Tendon Stretch: Step up on a stair or step. Little by little stretch your heels down over the edge of the step while relaxing your calf muscles. Hold the stretch for approximately fifteen to twenty seconds, then tighten your calf muscle a little to bring your heels back up to the prior level. Repeat 4 times.

Hamstring Stretch: Extend one leg in front of you as your foot is flexed. As you bend the other knee tilt your body back a little. Your pelvis should be tilted forward. Your torso should remain vertical as you hold the stretch for ten to twenty seconds, then swap sides. You ought to feel the tension up the back of your extended leg, throughout your thigh and calf.

Marble Lifts: Place marbles on the floor next to a receptacle. With your toes, try to lift the marbles up from the floor and place them in the receptacle. Repeat this exercise fifteen times.

Towel stretch: Grip a rolled-up towel at both ends, as it is held under the ball of your foot. Smoothly, pull the towel toward you while keeping your knee straight. Hold this stance for 15 to 20 seconds. Repeat 4 times.

If you practice these exercises on a regular basis, it is likely that you will feel relief from that heel pain.