Exercises to Help Pain

Did you make any resolutions for the New Year? Like most Americans, focusing on your health is one of your goals for 2010. As everyone knows, exercise is a big factor in weight loss and maintaining overall good health. Before you start a new exercise regime make sure you talk to a doctor or a trainer or at the very least do research on the best exercise plan for you based on your activity level, your age, your ability and your medical condition. If you are already exercising, the New Year is a good time to think about ways to “change up” what you are currently doing and seek out new activities that can help you achieve your fitness goals. Unfortunately, with exercise often comes pain.
Do you have heel pain after you run or exercise? Plantar Fasciitis (which can lead to heel spurs) is a persistent pain located on the bottom of the heel and the inside of the foot. It is a fibrous, tendon-like structure that extends the entire length of the bottom of the foot. During excessive activity, the plantar fascia can become irritated, inflamed and even tear. Having the combo of a custom foot orthotic in your shoe and some specialized stretches will help prevent and relieve the heel pain from plantar fasciitis. Good news, there are always new treatments being introduced for plantar fasciitis so we recommend talking with your physician to see what new options are available.


Towel Stretch
Sit on the floor with your legs stretched out in
front of you. Loop a towel around the top of the
injured foot. Slowly pull the towel towards to keeping your
body straight. Hold for 15 to 30 seconds then
relax.
Repeat 10 times.


Calf/Achilles Stretch
Stand facing a wall. Place your hands on the
wall at chest height. Move the injured heel back and
with the foot flat on the floor. Move the other leg forward and slowly lean
toward the wall until you feel a stretch through
the calf, hold and repeat.


Stair Stretch
Stand on a step on the balls for your feet, hold
the rail or wall for balance. Slowly lower the
heel of the injured foot to stretch the arch of
your foot. Hold for 15 to 30 seconds then relax.
Repeat 10 times.


Toe Stretch
Sit on the floor with knee bent.
Pull the toes back on the injured foot until
a stretch across the arch is felt.
Hold for 15 to 30 seconds then relax.
Repeat as needed.


Frozen can roll
Roll your bare injured foot back and forth from
the tip of the toes to the heel over a frozen juice
can. This is a good exercise after activity because
not only stretches the plantar fascia but
provides cold therapy to the injured area.


As always, please talk to your doctor if you are having any pain. None of the advice or opinions posted on this blog are meant to replace treatment from your physician.
If you have any questions about this blog post or questions or concerns about custom foot orthotics, please email me at customerservice@orthoticsandmore.com.
We have detailed product information including the benefits of custom foot orthotics on our website at www.orthoticsandmore.com

We want your feet to feel better.

Casey