Do You Have a Heel Pain? Symptoms and Exercise.

Plantar fasciitis is a common condition that causes stabbing pain in the heels, especially when you first wake up or stand after sitting for a while. This pain stems from inflammation of the plantar fascia, a thick band of tissue running along the bottom of your foot.

Here’s what you need to know about plantar fasciitis and how to find relief.

Symptoms of Plantar Fasciitis:

● Stabbing pain in the heel when you first step out of bed in the morning.

● Pain upon standing after sitting for an extended period.

● A dull, aching sensation in the bottom and inside of your heel.

Simple Exercises for Relief at Home:

● Towel Ankle Stretch: Sit on the floor and loop a towel around the affected foot. Gently pull on the towel ends, keeping your knee straight, and hold for 15-30 seconds. Repeat 3-5 times.

● Heel Raises: Stand on a step with your heels hanging off the edge. Slowly lower your heels below the step and then raise them back up.

● Plantar Fascia Massage/Ice Rolling: Use a ball or iced water bottle to massage the bottom of your foot, rolling it back and forth from below the ball of your foot to just before your heel. Do 10 repetitions for each foot, twice.

● Seated Toe Towel Scrunches/Toe Curls: Place your foot on a towel and use your toes to scrunch the towel towards you. Repeat 10 times, twice for each foot.

● Wall-Facing Calf Stretch: Face a wall at arm’s length with your hands flat on the wall. Extend one leg back and bend your front knee until you feel the stretch in your calf. Additional Measures for Relief: Beyond exercises, the sources recommend:

● Contrast Baths: Alternate soaking your feet in hot and cold water several times, both at the start and end of your day.

● Footwear Modification: Avoid high heels and shoes with hard soles. Opt for footwear with proper cushioning, arch support, a wide toe box, and a soft, stretchable upper.

 

Plantar fasciitis is a common condition that causes stabbing pain in the heels, especially when you first wake up or stand after sitting for a while. This pain stems from inflammation of the plantar fascia, a thick band of tissue running along the bottom of your foot.

Here’s what you need to know about plantar fasciitis and how to find relief.

Symptoms of Plantar Fasciitis:

● Stabbing pain in the heel when you first step out of bed in the morning.

● Pain upon standing after sitting for an extended period.

● A dull, aching sensation in the bottom and inside of your heel.

Simple Exercises for Relief at Home:

● Towel Ankle Stretch: Sit on the floor and loop a towel around the affected foot. Gently pull on the towel ends, keeping your knee straight, and hold for 15-30 seconds. Repeat 3-5 times.

● Heel Raises: Stand on a step with your heels hanging off the edge. Slowly lower your heels below the step and then raise them back up.

● Plantar Fascia Massage/Ice Rolling: Use a ball or iced water bottle to massage the bottom of your foot, rolling it back and forth from below the ball of your foot to just before your heel. Do 10 repetitions for each foot, twice.

● Seated Toe Towel Scrunches/Toe Curls: Place your foot on a towel and use your toes to scrunch the towel towards you. Repeat 10 times, twice for each foot.

● Wall-Facing Calf Stretch: Face a wall at arm’s length with your hands flat on the wall. Extend one leg back and bend your front knee until you feel the stretch in your calf. Additional Measures for Relief: Beyond exercises, the sources recommend:

● Contrast Baths: Alternate soaking your feet in hot and cold water several times, both at the start and end of your day.

● Footwear Modification: Avoid high heels and shoes with hard soles. Opt for footwear with proper cushioning, arch support, a wide toe box, and a soft, stretchable upper.

If you suspect you have plantar fasciitis, it is essential to consult with a medical professional for proper diagnosis and treatment. Dr. Arpit Joshi, an orthopedic surgeon specializing in joint replacement and trauma, is available at the Sevya Orthocare Centre in Maninagar (East).