Plantar Fasciitis Heel Pain and exercises
Heel Pain
The pain in the heels can be very disabling since one can anyhow tolerate pain in any other part of the body; the pain in the heels can just get worse if not attended properly. People think that the heel pain is just temporary will go away all by it but exactly the opposite is true. Since feet are like anyone’s wheels that keep them always on the go. But a constant on the go attitude seriously damages the feet’s capacity to handle stress. Undue stress on the heels affects its tolerance capacity for stress. There are many reasons for heel pain most of them are related to the individual’s lifestyle and his way of treating his feet with proper care. As it is with any physical ailment, exercises always serve as the best medication for sore and painful heels.
Exercises for Plantar fascia and the Achilles’ Tendon
For treating the above heel pain disorders, such as plantar fasciitis, one has to do stretching in the morning with the help of having of a towel, or a piece of elastic may also be used for forming a loop around the ball of one’s feet. With the loop around the ball of the feet one has to pull the toes towards the nose without bending knees. The stretching has to be held for at least thirty seconds and the exercise can be repeated for three times for each foot. For any relief from the Achilles’ tendon type of heel pain one can do wall push-ups and stretches.
The Achilles’ tendon extends from the muscles of the back of the thigh and the calf muscles. The exercises have to be performed with the knees straight and knees bend in order to relieve the Achilles’ tendon. The wall push-ups have to done twice in day. In this exercise one has to stand facing the wall with shoulder height and staggering by keeping one foot in front of the other. The front foot in this exercise has to be 12 inches away from the wall. Another exercise for the planter fascia or heel spur is the Pen Roll and the Alphabet exercises. All one has to do in this exercise is to pick up a pen from the ground with the toes curled around the pen which relaxes the muscles.