Does Your Heel Hurt In The Morning Or Whenever You Stand Up? Here’s What You Need To Know
First and foremost, how to prevent it from happening?1. Try to find out your recommended weight and maintain it Keeping a healthy weight is very important because you will avoid putting extra pressure on your feet and body. 2. Exercise on a regular basis Exercising and stretching on a regular basis will help maintain that healthy weight we previously mentioned and you will stretch your muscles and joints properly, thus reducing the chances for this condition. 3. Good foot support Make sure your feet are properly supported at all times, as poor quality shoes and walking barefoot can strain your feet and heels. 4. Rest your feet No matter what you do, make sure you always go easy on your feet. If you are doing some activity which requires standing up for a long period of time, make sure to rest your feet once in a while. 5. Always warm up Every time you want to do some exercise, make sure you start slowly and warm up first. If you start doing strenuous exercise immediately it can cause injuries.
How to treat itIf you already suffer from plantar fasciitis, it is very important to do stretching exercises to loosen up the muscles and alleviate the pain. Here are a couple of exercises you could do:
1. Seated stretchingThese exercises are can be done by most people and are really helpful. Here are the ones that Healthline recommends: Take a water bottle or some object similar in shape and roll your feet over it. Make sure you repeat that for at least a minute for each foot. Sit down and cross your legs, putting them one over the other. Pull your big toe upwards and hold it for 15 seconds, then release. Repeat the exercise three times on the same leg, and then switch legs and do the same thing again. For this one you need an exercise strap, but if you don’t have one, a folded towel will work just as well. Put the towel under the arch of the foot, slowly and gently pull on the towel while stretching your leg so that the foot is in front of you. Hold the position 15-30 sec. Then release and repeat three times.
2. Stretching your calvesStretching your calves is very good for your heels. One simple exercise you can do is to extend your leg by doing a lunge-like motion and hold for 30 sec. Release and then repeat three times for each leg. If you suspect that you suffer from plantar fasciitis, make sure you see your doctor and get some medical advice before doing the exercises and start dieting on your own. Source:https://thebesthealthyhabits.com
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