Morning Exercises for Heel Pain & Plantar Fasciitis
These exercises are simple and so good for us. These help us start a fresh new day better than we ever did. In order to perform the stretches, you will need a belt or towel next to your bed.
- 1. For the first exercise, sit upright with your legs in front of you. Point and flex your toes to warm up the muscles of your feet. Point your toes down as far as you can, and flex them back up. This will help you warm up the soft tissues so that you can safely perform the rest of the exercises. Repeat this exercise 10 times.
- 2. Sitting with your feet out in front of you, wrap the belt around the ball of one foot, grabbing the belt with one hand on each side of your leg. Sit up as straight as possible and use your arm strength to pull the ball of the foot into a flexed position without using your foot strength to do so. Hold for 20-30 seconds and repeat on the other side. Make sure that the towel or belt is wrapped around the ball of the foot and not just the toes, this will ensure a better stretch for the plantar fascia ligament.
- 3. After you have performed the point and flex warm up and the belt stretch, massage the plantar fascia ligament. Massaging the plantar fascia ligament across the width of the plantar fascia. Starting at the inner side of the arch, massage across the width to the outside of the arch, with a light amount of pressure to ease your ligament to be prepared for your body weight when you get out of bed.