Best stretches to soothe heel pain

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Heel, foot and arch pain can feel really horrible, but there are ways to manage plantar fasciitis that don't require bulky foot braces that may help you. First, there are a few key things you can do to ease the pain regularly, like if you do a lot of heavy exercise like weight lifting for example, try and swap to lighter methods of fitness for a while to lessen the load on your feet. Then, these three seated stretching exercises done on a daily basis can help reduce the swelling and discomfort long-term. Remember to sit up straight while you do them.

What You'll Need

  • Don't wear high heels! This can make the arch pain even worse. Choose comfortable and supportive shoes instead.
  • Apply ice on the heels of your feet when you're home to help reduce inflammation and swelling.
  • Stretching exercises every night to see a difference in a few weeks on the pain.

What You'll Do

  • While seated, roll your foot back and forth over a foam roller. Do this for one minute and then switch to the other foot.
  • Then, grab your big toe, pull it gently toward you, and hold for around 20 seconds. Try it three times and then reverse, then do the other big toe.
  • Next, fold a towel lengthwise to make a kind of strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold agai nfor a few seconds.
  • Repeat these stretching exercises as much as you want to help relieve the pain of plantar fasciitis.

Tips & Warnings

  • If the pain continues or gets worse, check in with a Podiatrist to rule out any serious issues in your feet.
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