Heel pain? One of the most common conditions we see in our office is plantar fasciitis. Below are a few tips you can incorporate in your routine to prevent this from happening to you.

Healthy Feet Start at Home

Here are a couple stretches that you can do at home to help alleviate plantar fasciitis pain*. Most people feel the highest level of pain in the morning, so try doing these when the pain is at a relatively lower threshold.

Gastroc Stretch

PF 1aStand with one foot back, leg straight, and the forward leg bent. Hold for 30 seconds. This is one set. Repeat this 3 times a day.

Soleus Stretch

PF 2aStand with one foot back, both knees bent. Keep your heels on the floor and have your feet slightly turned. Lean into the wall until you feel your calves stretch. Hold for 30 seconds. This is one set. Repeat this 3 times a day.

Band Stretch

PF 3Use an exercise band to stretch. Place the band under your feet. Pull the bands towards you as you push down and away with your feet. Repeat as necessary.

Stair Stretch

PF 4Stand on a step so you are halfway on the step. Flex down with your heel so the heel is lower than the step. Next, stand on your toes as if you are pointing your feet. Repeat as necessary.

*Always consult your physician before beginning any exercise program that may impact a health condition. 

Plantar Fasciitis Night Splint

Night Splint
If the pain persists, visit us today to try on a Plantar Fasciitis Night Splint. It stretches the plantar fascia ligament while you sleep, leading to a less painful morning and a happier you!