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1. BREAK THE CYCLE WITH SUPPORTIVE FOOTWEAR
Wearing supportive orthopedic shoes or insoles (orthotics) is an easy, effective method of naturally realigning the foot. A groundbreaking study shows Vionic sandals effectively alleviate heel pain. Worn consistently throughout the day, orthotic shoes with arch support are a great first step in the short-term treatment of plantar fasciitis.
2. STRETCH REGULARLY
Keeping your calf muscles limber helps to reduce the strain on the plantar fascia. To stretch your calves and Achilles tendon, stand on the edge of a step, resting your weight on the balls of your feet. Bend your knees for 25 seconds and then straighten. Perform up to five repetitions whenever tightening occurs.
Learn effective stretches here.
3. PRESERVE YOUR ARCH WITH EXERCISES
While seated and barefoot, squeeze your foot as if you have a small marble under the ball of your foot. If you just happen to have a few marbles handy, you can actually practice picking them up between your toes and ball of your foot – and then set them down again. This stretches and helps strengthen the muscles that run under metatarsals (the longest bones in the foot which create its arched shape).
1. BREAK THE CYCLE WITH SUPPORTIVE FOOTWEAR
Wearing supportive orthopedic shoes or insoles (orthotics) is an easy, effective method of naturally realigning the foot. A groundbreaking study shows Vionic sandals effectively alleviate heel pain. Worn consistently throughout the day, orthotic shoes with arch support are a great first step in the short-term treatment of plantar fasciitis.
2. STRETCH REGULARLY
Keeping your calf muscles limber helps to reduce the strain on the plantar fascia. To stretch your calves and Achilles tendon, stand on the edge of a step, resting your weight on the balls of your feet. Bend your knees for 25 seconds and then straighten. Perform up to five repetitions whenever tightening occurs.
Learn effective stretches here.
3. PRESERVE YOUR ARCH WITH EXERCISES
While seated and barefoot, squeeze your foot as if you have a small marble under the ball of your foot. If you just happen to have a few marbles handy, you can actually practice picking them up between your toes and ball of your foot – and then set them down again. This stretches and helps strengthen the muscles that run under metatarsals (the longest bones in the foot which create its arched shape).
