Do you experience heel pain when you get up in the morning or after you’ve been sitting for a while? It may even feel like you are walking on a marble. You just may have plantar fasciitis. Plantar fasciitis is a condition that affects the plantar fascia, a band of tissue that runs along the bottom of your foot. This band of tissue supports your arch and helps absorb shock as you walk. When it becomes inflamed, it can cause heel pain.
What are some ways to help end the pain of plantar fasciitis?
Stretching your calves is imperative. Calf stretching targets the gastrocnemius. As your pain starts to decrease you can start doing deeper stretches.
You can also stretch the plantar fascia itself by sitting and rolling your foot over a foam roller. Then, gently pull your toes back and ease into a stretch.
Heel Raises: With this exercise, you stand on a stair with your feet on the edge and slowly lower your heels just below the edge of the step. Then, raise your heels as high as possible before lowering them back down.
Seated Towel Scrunches: While seated, place a towel around the ball of your foot and pull it toward you while keeping your toes on the floor. You should feel a stretch in your arch.
One of the best things you can do to ease heel pain is getting a massage. Massage therapy increases blood flow and helps to break up any scar tissue that has formed. It’s possible a plantar fasciitis massage might include cupping on your calf, the tibialis (the muscle on the front that goes along your tibia), and even on the plantar fascia itself. In fact, clients you choose cupping massage tend to feel better in a shorter amount of time