Exercises For Plantar Fasciitis and Orthotic Insoles Will Help Your Heel Pain - By: Fred Salomon

Foot health professionals prescribe the plantar fascitis stretching exercises shown below in addition to wearing arch support insoles to relieve pain in the heels caused by plantar fascia inflammation due to over pronation. It is important to understand that these heel pain exercises should not be painful, but rather a stretching sensation. Each exercise should be done 2 or 3 times over the course of the day; it is not necessary that you do them all in one sitting.

Exercises for plantar fasciitis that you can do before getting out of bed:

Plantar Fasciitis causes many people to suffer through intense pain in the heels in the morning, when they get out of bed and take their first steps. This pain results from tightening of the plantar fascia that happens as you are sleeping. Stretching or massaging the plantar fascia prior to rising will help reduce heel pain.

A helpful exercise to do prior to rising up is to stretch your foot by flexing it up and down ten times. An alternative exercise you should complete while you sit is to use the arch of your foot to roll a rolling pin or tennis ball. Once you have the ability, move on to completing this exercise at the same time you are standing up. Once you complete these exercises, put your shoes on with arch support inserts inside them, or wear supportive sandals. Don’t begin the day walking in your socks on hard floors or tiles, or you can be sure that your heel pain will return.

Exercises for plantar fasciitis that you can do during the day:

Calf stretch: While standing, face the wall and place your hands on the wall at the level of your eyes. Position the leg you want to stretch approximately a step behind your other leg. Placing your rear heel on the floor, bend your front knee until a stretch is felt in the rear leg. The stretch should be held for 15-20 minutes. Repeat 4 times.

Achilles Tendon Stretch: Stand on a step. Gradually let your heels down over the edge of the step while relaxing your calf muscles. Hold the stretch for about 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: Stretch one leg in front of you with the foot flexed. Bend your other knee and lean back slightly. Your pelvis should be tilted forward. Keep your upper body upright as you continue the stretch for 10-20 seconds, then change sides. You ought to feel the stretch up the back of your extended leg, all the way up your thigh and calf.

Marble Lifts: Place marbles on the floor next to a cup. With your toes, try to lift the marbles up from the floor and put them in the receptacle. Repeat exercise 15 times.

Towel stretch: Grab a rolled towel from end to end, holding it under the ball of your foot. Gently, pull the cloth toward you at the same time you keep your knee straight. Hold this stance for 15-20 seconds. Repeat 4 times.

If you practice these exercises daily, you will probably relieve that pain in the heels.

About the Author

Over-pronation can lead to multiple types of foot problems such as plantar fasciitis, and can have several different causes. Obesity, pregnancy, age or repetitive pounding on a hard surface can weaken the foot arches, leading to over-pronation. Over-pronation is also very common with athletes

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