Your Heel Hurt In The Morning Or Whenever You Stand Up, Here’s What You Need To Know

Before we got any further, first you need to know about “plantar fascia” which is related to the health of the foot. It is a thin ligament that connected the heel to the front of the foot.

Based on data from Healthline, more than 50% of Americans suffer from foot pain which normally related to the damage to the plantar fascia. This condition also known as plantar fasciitis.

There are several reasons that can cause plantar fasciitis, including weight gain and repetitive motion. People who commonly suffer from plantar fasciitis are pregnant women, people who often stand on their feet for a long time, and also athletes. Plantar fasciitis can occur due to the weight and pressure lead to pain and inflammation.

The good news is, plantar fasciitis can be prevented and also treated. The best treatment for this condition is through stretching exercise because it will relax the tight muscles.  Here are some of the most effective exercise to treat plantar fasciitis.

Calf Stretches

Stretching your calf can ease pain in the heels. To do this exercise, just extend your leg in a lunge-like movement and stay in this position for around thirty seconds. Repeat this exercise three times for each leg.

Seated Exercises

These exercises is very efficient to relieve plantar fasciitis and its symptoms. Here are some of the best seated exercise according to Healthline:

Cross one of your legs above another. Then pull upward on your toe and hold it for around fifteen seconds before releasing. Repeat this exercise three times, for each foot.

To do this exercise you need a folded towel which will be used as an exercise strap. Put it under your foot arch then pull upward to stretch the foot in front of your body. Stay in this position for around fifteen to thirty seconds. Repeat the process three times.

For this exercise you will need a water bottle or any other similar object. Roll your foot over this object for about a minute then do the same with the other foot.

The above stretching exercises can also be used to prevent plantar fasciitis. There are also some other effective prevention for plantar fasciitis as you can find below.

Warming up

Before you do any physical work or exercise, make you to warm up your body. Warming up will relax the muscle and prevent injuries caused by some sudden movement.

Regular Exercise

Since plantar fasciitis related to weight, one of the best prevention for this is doing regular exercise and maintain a healthy body weight. Besides, stretching your joints and muscles can also reduce the risk of foot ligament tightening.

Proper Support for Your Feet

Wearing appropriate shoes is really important to keep your feet in a safe position. You need to make sure that your feet get a proper support. Do not use shoes that are not well constructed or tight. You should also avoid walking barefoot so that your feet and heels won’t get additional pressure.

Maintain Your Weight

Maintain your body weight is a necessary step to prevent pressure on the feet and the whole body.


Give your feet enough rest between your daily activities. Do not stand for too long as the feet will have to hold the burden of our whole body. Also avoid continuous repetitive movement with your feet.

The best protection you can give to your feet is to avoid feet problem. So it it important to maintain the health of your feet. Besides, if you suspect that you suffer from plantar fasciitis, go to your doctor immediately to get proper treatment right away. And the last one, don’t forget to maintain a healthy lifestyle which play an important role in preventing this issue.

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Written by Martin

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