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Here is What You Need to Do If Your Heel Hurts in the Morning or Whenever You Stand up…

The inflammation of the ligament that runs at the bottom of the foot and connects the heel bone with the toes is one of the main factors that cause foot pain. Plantar fasciitis is the medical term for this condition.

People who are more prone to suffer from plantar fasciitis are pregnant women, athletes and people who spend most of their day on their feet because this condition is usually caused by weight gain or repetitive motion.

If you are in that group of people who have a risk of getting plantar fasciitis, do not worry because there are ways to prevent and treat this condition.

In order to relax the muscles that make this problem even worse, you will have to perform stretching exercises because they will provide the best relief.

If you suffer from planter fasciitis, do the following exercises:

  1. The first thing you need to do is to cross one leg over the other. Pull the heel upward on the big toe. It is recommended to hold this position for 15 seconds. You should repeat this exercise 3 times with each foot.
  2. In order to do this exercise you will have to take a towel, fold it and put it under the foot arch. Before you stretch the foot, you will have to pull the heel upward. Stay in this position for 15-30 seconds. You should repeat this exercise 3 times with each foot.
  3. For this exercise you will need a cylindrical object such as a water bottle. Take the water bottle and put it under the foot. Roll the foot over the bottle for about one minute. You should alsorepeat this exercise with the other foot.

This painful and horrible condition can also be prevented with these exercises.

However, there are also other ways to avoid planter fasciitis such as the following:

Warm up

It is extremely important to warm up before doing any physical work or exercise. In that way you will be able to protect your muscles and tendons from injury that may be caused by a sudden movement.

Regular exercise

If you want to improve your condition, you should know that keeping healthy body weight and exercising on a regular basis are extremely helpful. You will reduce the risk of tightening of the foot ligaments since during exercise your joints and muscles stretch.

Proper foot support

In order to keep your feet healthy, you will have to find the right footwear for you. Besides providing proper support, you will also help your feet stay in a safe position.

You should avoid walking barefoot and wearing high heels if you want to prevent applying extra pressure on the feet.

Maintain healthy body weight

You are able to avoid the extra pressure on the feet that causes the pain by controlling your body weight.


You will need to find time to rest whenever possible because the heels and feet should not be constantly exposed to movement and pressure.

You should take care of the health of your feet! Talk to your doctor about the treatment you need to practice if you think that you already have plantar fasciitis.

You need to know what kind of diet and exercise you need to implement in your everyday life. We advise you to take the health of your feet very seriously.


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