Heels pain is very common and can be experienced either after a long day of standing up or immediately after waking up while taking the first steps in the day. The most common cause for heels pain is plantar fasciitis which is inflammation that affects the band of fibrous tissue that surrounds the foot.
If you want to get a relieve of heels pain quickly, try the following moves to improve circulation and promote healing.
1- Morning Wall Stretches.
Stand against the wall with bare feet. Press on the wall with both of your hands flat on the wall. Stretch your left leg back while having it flat on the floor, hold position until you feel stress in the back of the leg and heel. Hold at least for 30 seconds then switch legs and repeat.
2- Roll A Frozen Bottle.
Free a small bottle of water, cover the bottle with a towel and secure the towel in place using rubber band. Put the bottle on the floor and place the arch of your foot on the bottle. Apply some pressure and roll the bottle beneath the arch of your foot for five to ten times at a time then switch to the other foot.
3- Massage Your Heels.
Massaging is another effective way to improve circulation and reduce inflammation. Use your both thumbs to apply deep pressure on your heels. Massage in an upward motion starting from the bottom of the heel going up to the arch of the foot, move slowly and evenly. Massage for one minute then switch sides and repeat.
Tips To Relieve Heels Pain.
. Make sure to rest your feet for as long as possible by staying off of your feet, even when you sit down it is recommended to extend your feet up to prevent swelling and pain.
. Apply ice pack to the painful area to reduce pain, swelling and inflammation.
. Buy shoes with adjusted fillings to to support the heels and the arch of the foot.
. Take advantage of the over the counter painkillers like ibuprofen or acetaminophen.
. Try to soak your feet daily before going to bed in warm water with Epsom salt, the Epsom salt is great to reduce pain, swelling and inflammation due to its content of magnesium sulfate. The warm water will also promote a sensation of relaxation and improve circulation, you can add a teaspoon of turmeric to the water, turmeric is rich with antiinflammatory properties that can help to relieve the pain.