Thanksgiving Day is chock full of activity. You might get up early to get your spot and then stand for hours watching the Macy’s parade. Maybe you spend hours standing at the kitchen stove or counter making that delicious meal. After indulging your appetite, you may decide to work off the big meal with a long walk or a pickup game of flag football at the park. If you have a condition called plantar fasciitis, you’ll probably pay for all that time on your feet the next day with morning heel pain.
Did you know that there are stretches for heel pain that can help minimize that sharp pain under your heel when you get out of bed? Try performing the following stretches 2 or 3 times a day to make your life more comfortable:
- Put both arms on a wall in front of you and extend one leg behind you With knee straight and heel on the ground, lean forward until you feel a gentle stretch in the calf muscles.
- Sit on the floor with legs out ahead and loop a towel around one forefoot. Gently pull the towel towards you until you feel the calf stretch.
- While sitting, grasp the toes of one foot with your hand and pull them back against your shin to stretch the plantar fascia (the ligament under your foot).
- Now place a towel under one foot. Keeping it flat, try to curl up the toes and pull the towel towards you. This helps strengthen your arch muscles.
- Now that your muscles and tendons are warmed up, press down on a chilled golf ball (or frozen water bottle) at the front, middle and back of your arch, and then roll it back and forth to stretch the ligament and massage the tendons and muscles.
You can try the towel stretch before you get out of bed and put weight on your feet. That can greatly reduce morning heel pain from those first steps.
For more tips, or to be fit with custom orthotics that will support the ligament and keep it from being damaged, call Aadvanced Foot Care Associates in New York for appointment. You can reach our Rego Park office at (718) 896-4433, the Plainview location at (516) 822-9595, and our Flushing office at (718) 969-2266. Our expert staff stands ready to help you find relief.
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