Foot care specialists suggest the plantar fasciitis exercises shown below in addition to the use of orthotics to ease heel pain resulting from plantar fasciitis due to over- pronation. You must be aware that these plantar fasciitis exercises should not be painful, but rather a pulling sensation. Try to do each exercise 2 or 3 times during the day; these exercises should not necessarily be done in one session. Exercises for plantar fasciitis that you can do before getting out of bed: Plantar Fasciitis will cause many people to suffer through intense heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from tightening of the plantar fascia that happens as you snooze. Stretching or massaging the plantar fascia before rising will help diminish heel pain. A helpful exercise to do before rising up is to stretch your foot by extending it up and down ten times. An alternative exercise you can perform while sitting is to roll a rolling pin or tennis ball with the arch of your foot. If you are able to, move on to completing this exercise at the same time you are standing up. Once you complete these exercises, put on your shoes with orthotic insoles inside them, or wear sandals with proper arch support. Do not initiate the day walking in your socks on hard floors or tiles, or your heel pain will return, guaranteed. Heel pain relief exercises that you can do during the day: Calf stretch: Stand up and face a wall. At the level of your eyes, rest your hands on the wall. Position the leg you wish to stretch around a step behind your other leg. Keeping your rear heel on the floor, flex your front knee until a stretch is felt in the rear leg. Continue the stretch for 15-20 seconds. Repeat 4 times. Achilles Tendon Stretch: Stand on a stair or step. Gradually stretch your heels down over the ledge of the step while relaxing your calf muscles. Maintain the stretch for approximately fifteen to twenty seconds, as you then tighten the muscle in your calf it will raise your heels to return to the level of the step. Repeat 4 times. Hamstring Stretch: Stretch one leg in front of you while you flex your foot. Lean back a bit and bend the opposite knee. Your pelvis should be tilted forward. Keep your upper body upright as you hold the stretch for 10-20 seconds, then change sides. You ought to feel the pull up the back of your extended leg, throughout your thigh and calf. Marble Lifts: Position marbles on the floor alongside a cup. Utilizing your toes, try to lift the marbles up from the floor and put them in the cup. Repeat this motion 15 times. Towel stretch: Grab a rolled towel from end to end, holding it under the ball of your foot. Slowly, pull the towel toward you while keeping your knee straight. Hold this position for 15 to 20 seconds. Repeat 4 times. If you do these exercises on a regular basis, you will probably relieve that heel pain.
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