Does Your Heel Hurt in the Morning or Whenever You Stand Up? Here’s What You Need to Know

Everyone should remember the term ‘plantar fascia’, as it refers to the health of the foot. It is actually a thin ligament that links the heel to the front of the foot.

According to Healthline, more than 50 percent of the Americans suffer from foot pain, a pain usually linked to damage to the plantar fascia, also known as plantar fasciitis.

This condition is usually caused by weight gain or repetitive motion, and it is most common in pregnant women, athletes, and people who work standing on the feet for prolonged periods of time, because the weight and the pressure lead to pain and inflammation.

However, you should know that this condition can be both prevented and treated.

It is best treated by making effective stretching exercises, because these exercises relax the tight muscles which make this problem worse. Some of the most efficient exercises include:

Calf Stretches

Stretching of the calf can alleviate pain in the heels. You just need to extend the leg in a lunge-like movement and remain in this position for thirty seconds. Repeat this three times with both legs.

Seated Exercises

This type of exercises is really efficient when it comes to relieving these issues and symptoms. The Healthline says that the best ones are the following ones:

Cross one of your legs over the other one. Next, pull upward on the big toe and hold for about fifteen seconds, then release. Repeat this three times, and then repeat everything with the other foot.

For this you will need a folded towel which will serve as an exercise strap. Put the towel under your foot arch and pull upward in order to stretch the foot in front of your body, remaining in this position for about fifteen to thirty seconds. Repeat the exercise three times.

Use water bottle or some similar object for this exercise. Roll your foot over this object for nearly a minute, and then repeat with the other foot.
You can do these stretching exercises as a prevention of plantar fasciitis as well. Furthermore, there are other ways for prevention of this condition, such as:

Warm up

Every time you are about to do some physical work or some exercise, warm up your body first. This will prevent injuries caused by some sudden movements.

Exercise regularly

One of the best prevention ways for this condition is regular exercising and maintaining a healthy weight. Furthermore, by stretching your joints and muscles, you reduce the risk of foot ligaments tightening.

Ensure Proper Support

It is extremely important that you wear appropriate shoes if you want to keep your feet in a safe position. The appropriate support of the feet is vital. Do not wear badly constructed or tight shoes, and do not walk barefoot to avoid applying additional pressure on your feet and heels.

Maintain a Healthy Weight

You will most efficiently avoid the unnecessary pressure on the feet and the whole body by controlling your body weight.


Make sure that you always have the time to rest the feet between the daily activities, since they are subjected to the burden of your own body’s weight, and your feet and heels should not be exposed to continuous repetitive movement.

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