Plantar Fasciitis Pain? Follow This Routine When You Get Out Of Bed In The Morning

Plantar fasciitis pain can be more than annoying. It can keep you from enjoying the activities you love as it makes running – and often even walking – terribly painful. The pain tends to be at its worst when you get up in the morning, since the connective tissues in the bottom of your foot tend to tense up at night when you're inactive. If you follow this routine, you'll not only ease the pain more quickly in the morning, but you'll also promote healing of your plantar fascia so you can finally get back to the activities you enjoy.

Massage Your Foot

Before you even step out of bed, spend about 5 minutes massaging your foot. Use your thumb and forefinger to rub circles through your arch and heel. Start with light pressure, and slowly increase the pressure until you are firmly massaging the deep tissues in your arch. The massage will help improve blood flow to the area to start the healing process and bring down inflammation. It will also warm up the muscles in your foot so it's not quite so painful when you step out of bed.

Stretch Your Foot

Sit with one leg directly out in front of you. Grab onto your toes and pull them toward your shin. You should feel a stretch through the arch of your foot. Hold this position to the count of ten and then release. Repeat the stretch about five times.

Stretch Your Calves

Plantar fasciitis pain often originates, at least in part, from tight calves. When your calf muscles are too tight, your ankles don't move enough to absorb the shock of running or walking, and your plantar fascia is left to absorb that shock and strain. Stretching your calves will help relieve some of this strain so your plantar fascia can heal. The easiest way to stretch your calf is by standing on the edge of a stair. Let your heels hang off the edge of the stair, and sink your weight down into them. Hold this position for about 10 seconds. Then, give yourself a few seconds' break before repeating the stretch again.

In addition to following the tips above each day, make sure you take time off from strenuous activity like running and climbing. Soaking your feet in a warm bath at the end of each day can also help. If you're still struggling with plantar fasciitis pain after a few weeks, contact a physical therapist or podiatrist in your area for treatment.