Most people will spend their Memorial Day honoring the military through festive and whimsical parades. This yearly tradition hallmarks the start of summer, which means plenty of hamburgers, lemonade, and outside activity. On the day after a celebration like this, you might be feeling like you ate a summer’s worth of appetizers and desserts. If you’re also feeling some soreness in your feet after walking in the parade or playing in the park, here are some stretches for heel pain to ease you.
The discomfort is most often felt during your first steps in the morning, when the tissues are the tightest, so here are some stretches to do before you get up and start your day. For the towel stretch, you may want to place a towel alongside your bed before you go to sleep. Sitting upright with your feet straight in front of you, put a towel behind the ball of your foot and hold both sides. Pull the top of your foot towards you and keep your knees straight and on the bed. Hold for 15 seconds, repeating two to four times.
This next stretch requires you to sit on the edge of your bed. Reach down the grab the ball of your foot over your toes, pulling towards you. You can feel this stretch in the bottom of your foot along the arch. Make sure to keep your heels on the ground as you hold this for 30 to 60 seconds and repeat five times.
You can also try massaging the bottom of your arch and the parts of your heel with your hands. You should feel relief, not discomfort. If you’re feeling pain, apply less pressure. You can also try rolling a golf ball or a frozen water bottle underneath your foot to better target the damaged tissue.
If you want more suggestions on stretches for heel pain, call the Richardson Podiatry Center at (972) 690-5374 to schedule an appointment. If you want to keep in further touch, follow us on Facebook, Google+, and Twitter!
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