7 Powerful Exercises to Relieve Heel Pain and Treat Plantar Fasciitis Naturally
Plantar fasciitis is a common condition that causes heel pain and discomfort. Here are 7 exercises to help relieve symptoms and treat plantar fasciitis naturally:
– 1. Toe Stretches: Sit on the floor with your affected leg crossed over your other leg. Place your hand on the toes of your affected foot and gently pull them back toward your shin. Hold for 15-30 seconds and repeat 2-3 times.
– 2. Heel Raises: Stand on a step or curb with your heels hanging off the edge. Slowly raise up onto your tiptoes and then lower back down. Repeat for 10-15 reps.
– 3. Foot Rolls: Roll a tennis ball or foam roller under your foot, applying pressure to the arch and heel. Repeat for 5-10 minutes.
– 4. Calf Stretches: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot, keeping your heel on the ground. Bend the front knee and lean forward, stretching the calf muscle. Hold for 15-30 seconds and repeat 2-3 times.
– 5. Plantar Fascia Stretch: Sit on the floor with your affected leg crossed over your other leg. Place your hand on the bottom of your foot and gently pull your toes back toward your shin. Hold for 15-30 seconds and repeat 2-3 times.
– 6. Ankle Circles: Sit on the floor with your legs straight out in front of you. Lift your foot off the ground and draw circles with your ankle. Repeat for 5-10 reps.
– 7. Marble Pickup: Place a few marbles on the floor and use your toes to pick them up and place them in a cup. Repeat for 5-10 reps.