Have you been experiencing foot pain? Do your feet hurt as soon as you get out of bed in the morning? Are your heels especially tender? You might be living with plantar fasciitis. The plantar fascia ligament connects your heel to your toes and supports the arch of your foot. Small tears and inflammation in the plantar fascia ligament can cause pain in your heel, especially when you first wake up.
Plantar fasciitis pan can be minimized with some simple stretches that you can do before you even get out of bed. What a great way to start the day!
$1· Remember: it’s always important to warm up before exercise, even stretching. Wake your feet up by “writing” the alphabet in the air with your toes.
$1· Point your toes and flex each ankle 10 times.
$1· Roll both ankles in one direction, then the other, 10 times.
$1· Pretend you’re trying to pick up a pen with your foot. “Crunch” your toes toward the sole. Hold for 15 seconds and release. Repeat 10 times on each foot.
$1· Sit on the edge of the bed with your heel on the floor. Use your hand to pull your big toe toward you. Hold for 15-30 seconds, then release. Repeat 4 times on each leg.
Wearing slippers when you get out of bed and supportive footwear during the day will help keep your feet comfortable all day long. If your plantar fasciitis flares up, ice and anti-inflammatory medication such as ibuprofen can help.
Dr. Boris Abramov and Dr. Tatyana Abramova are board certified and trained in the treatment and surgery of all kinds of foot and ankle pain. Together with the dedicated staff at Abramov’s Comprehensive Foot Care, they use state of the art technology to diagnose and treat patients with plantar fasciitis and a variety of other foot and ankle issues every day. Call us 443-872-7052 or click here to make an appointment at conveniently located Pikesville office today.