Thanksgiving is upon us, and if you live your life free of the heel pain that comes from plantar fasciitis you have a lot to be thankful for! This condition can make even the most mundane tasks excruciating. Luckily, there’s a few things you can do to ease your discomfort, including a variety of stretches.

Plantar fasciitis occurs when the plantar fascia (the band of tissue that runs along the bottom of your foot) becomes inflamed. Too much pressure or strain, caused by being overweight or playing sports, will cause this problem. The goal of these exercises is to stretch the tissue so that it isn’t tight and painful anymore.

  • Calf stretches-You may not realize it, but our calf muscles have a lot to do with the comfort of our heels. By simply stretching them you may relieve a lot of unnecessary pain.
  • Towel curls-Use your toes to roll a towel towards you and then back away from you. You can also use a towel by looping it around your toes and gently pulling it towards your body so that it stretches your muscles.
  • Massage-Using a ball or a frozen water bottle, massage your plantar fascia by rolling it along the bottom of your foot.
  • Toe Exercises-Make sure it’s nothing sharp or dangerous, but use your toes to pick up small items (change, marbles, or Legos) and place them in a bowl.

There are other things to try as well. Custom orthotics or shoe inserts may be very beneficial in easing your pain. You can also apply ice and an immediate way to help with inflammation. Your doctor may prescribe an anti-inflammatory medication as well.

If you want to find out more information on treating plantar fasciitis call Dr. Peyman Elison and Dr. Viedra Elison at (623) 584-5556 to schedule an appointment at Fixing Feet Institute in Surprise, AZ.

Dr. Peyman A. Elison
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Founder and Managing Partner of Fixing Feet Institute
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