5 Exercises For 15-30 Seconds And Say Goodbye To Heel Pain Forever



If you feel pain in the heels when you step out of bed or chair and start to walk than it means you suffer from painful inflammation in the large ligament on the foot bottom and is familiar by the name plantar fasciitis.


It is appropriated with severe pain in the bottom of the foot near the heel and is more intense in the morning or after you sit for a longer period of time, making it uncomfortable for walk. Women who wear high heels, people who spend long periods of time standing, and runners can have this condition. Simple treatments can help like stretching exercises.

.ads in wordpress

This is What you Should do:

  • Take a rest – limit activities like jumping or running, and avoid spending too much time in a standing position. Use shoes with cushions in order to support the foot arch. Templates or taloneras would be the best option.
  • Reduce inflammation – plantar fasciitis causes inflammation in the ligaments, thus you will need to treat inflammation which causes pain. Apply ice for 15 minutes on the affected spot.
  • Increase flexibility – this condition appears due to ligament strain, thus you will need to perform a series of exercises in order to increase flexibility and prevent it from happening. In case the symptoms re severe do not perform these exercises as you can damage your ligaments.
  • Exercise 1 – place the feet on the floor with the toes pointing up. Pull the big toe toward the heel and hold like that for 15-30 seconds.
  • Exercise 2 – face a wall and put the hands against it at an eye level. Keep the injured leg back and the uninjured forward. The heel of your injured leg needs to be on the floor. The affected foot should be turned slightly inward while you slowly lean into the wall until you feel the stretch in the back of your calf. Hold like this for 15-30 seconds and repeat the procedure 3 times. Do the exercise couple of times a day.
  • Exercise 3 – sit on the floor, placing your feet in front of you and the injured one on the center of a folded towel. The towel ends need to be taken and pulled towards you while you stretch the foot. Keep the knee straight and hold like this for 15-30 seconds.
  • Exercise 4 – stand on the injured foot on step, reach for the bottom step with your heel until you start feeling a stretch in the arch of your foot. Hold like that for 15-30 seconds and then relax. Repeat this exercise 3 times.
  • Exercise 5 – take a frozen juice can and roll your bare and injured foot back and forth from your heel to the mid-arch. Do it in the morning for optimal results.


Source: healthylifebase


(Visited 895 times, 1 visits today)
No Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

A Juice That Raise People From The Death, It Has Been A Hit Around The World For Decades And It Only Takes Two Minutes To Make It

In this article, we are going to present you a juice which has been long recommended to people that suffer from carcinomas, as it is known to restore the energy, boost the immune system and improve the overall blood count. Tha juice is simple to prepare, and while it is …

Rub This Lotion Before Sleeping Every Night And Wake Op With Clean And Fair Skin

  Appearance of a healthy and clean pores and skin affecting elements. Food regimen, genes, stress however normally worrying for it. For that purpose, the prescription that follows contains magical components that your skin will lend the vital moisture and care. Ingredients: – 3 teaspoon rose water – 2 tablespoon …

Alum For Teeth Decay, Hemorrhoids, Acne, Pimples And More

Use alum for teeth decay, hemorrhoids, acne, pimples, skin irritation and other health issues and won’t believe its effects! We all know that there are certain types of stones that have some special function, whether for the kitchen, for the body or for anything else that make it more than …