Morning Exercises for Heel Pain & Plantar Fasciitis
This video is going to teach you a series of stretches and exercises to do while still in bed before that first painful step in the morning.
What you will need is a belt or towel next to your bed.
Starting the first of three exercises, sit up with your legs straight out in front of you. point and flex your toes to get the muscles warmed up. Slowly point your toes as far down as you can, then flex them back up, warming up the muscles and soft tissues for the next exercise. Repeat 10 times.
The next exercise is the belt stretch which can be performed with either a belt, scarf or towel.
Sitting with your feet out in front of you, wrap the belt around the ball of one foot, grabbing the belt with one hand on each side of your leg. Sit up as straight as possible and use your arm strength to pull the ball of the foot into a flexed position without using your foot strength to do so. Hold for 20-30 seconds and repeat on the other side. Make sure that the towel or belt is wrapped around the ball of the foot and not just the toes, this will ensure a better stretch for the plantar fascia ligament.
After you have performed the point and flex warm up and the belt stretch, massage the plantar fascia ligament. Massaging the plantar fascia ligament across the width of the plantar fascia. Starting at the inner side of the arch, massage across the width to the outside of the arch, with a light amount of pressure to ease your ligament to be prepared for your body weight when you get out of bed.
The micro tears in the plantar fascia cause inflammation and pain. Due to these micro tears the ligament tightens up during the night and with your first step, causes pain. By massaging and stretching you can prevent re-injury to the plantar fascia ligament each morning along with reducing your pain. A night splint is also recommended for treatment of morning pain.