Pain in your heel when you first get out of bed or after sitting? That could be plantar fasciitis. Here are three exercises that actually help.
Plantar fasciitis is an irritation of the thick band of tissue that sits under your foot and supports your arch. It often hurts first thing in the morning or after you’ve been resting, and it’s really common if you’ve been on your feet a lot, run, or if you have stiff calves.
Watch the video for three useful stretches: https://youtube.com/shorts/yPDfMzfovJw?si=Mwt33TrL6aIYkK2K
Calf Stretch
Exercise one is a calf stretch. For this one, come to a wall and place your feet one foot in front of the other. Lean through your front leg and stretch all the way down the back of the leg. Hold this position for 30 seconds, repeating 2 to 3 times. Tight calves put more load through the plantar fascia, so it’s really important that you stretch those muscles out.
Plantar Fascia Stretch
Exercise two is a plantar fascia stretch. For this one, cross one leg over the other, anchor your heel. Pull your toes and your ankle back towards you until you feel a nice stretch through the plantar fascia. Hold this stretch for between 20 and 30 seconds and repeat 2 to 3 times.
Plantar Fascia Towel Stretch
Exercise three is for strengthening all the small muscles that sit inside your foot for this one. Place your foot onto a towel and scrunch the towel up as if you’re going to pick it up with your foot. Hold this for between 2 to 3 seconds and then relax again. Remember to repeat 10 to 15 times. The stronger the muscles are in your foot, the less strain through the plantar fascia.
If your heel pain isn’t improving after a few weeks, see your health care professional. Remember, early treatment works best. It’s also important to consider appropriate supportive footwear and weight loss if it’s relevant for you.
