5 Best Morning Routines For Plantar Fasciitis

Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.

This is more common in runners. People who are overweight and those who wear shoes with inadequate support also have an increased risk of plantar fasciitis.

What If My Plantar Fasciitis Is Left Untreated 

The following can occur if left untreated…..

Heel spurs: Heel spurs are one of the most common outgrowths of untreated plantar fasciitis. It’s a common body response to generate calcium deposits to protect the arch of your foot against damage. Gradually, the calcium deposits can accumulate into sharp growths that jab the fatty part of the heel, causing stabbing pains each time you step. Heel spurs can often be prevented if heel pain from plantar fasciitis is treated early.

Plantar rupture: Plantar rupture can happen if plantar fasciitis is not treated and you continue to place heavy impacts on the plantar fascia. High impact activities include running, sports, or standing for long periods of time in shoes that don’t fit well.

You may have developed a plantar fascia rupture if you hear a loud popping sound, then experience intense pain, swelling, and bruising in the foot. It’s also painful to put weight on the affected foot. Seek medical help immediately if you think you have a plantar rupture. You may need to wear a boot or stay off your feet for a period of time after a ruptured plantar fascia.

Plantar fibromatosis: Plantar fibromatosis develops when non-cancerous nodules grow slowly along the plantar fascia. Then, they suddenly grow rapidly. As these nodules continue to grow, it becomes painful or uncomfortable to walk. Some research suggests untreated tears in the fascia can trigger plantar fibromatosis.

Easy-To-Do Home Routine For Plantar Fasciitis

We Know Plantar Fasciitis can be very painful and decrease your quality of life. However, it’s important you are proactive about recovering from this injury and especially to make the mistake by doing nothing for self care. 

Here are 5 of the best home exercises you can do when you first wake up in the morning. 

1. Plantar Fascia Stretch With Hands

When you first wake up it's important to stretch out the fascia in your foot before you begin daily activities. Begin by sitting at the outside of your bed, cross your injured foot over your knee and grab the top of your back foot with your hand. Next, gently pull the top of the foot to get stretch; you might have to be gentle with the stretch depending on the extent of your pain. 

Perform this stretch 5 times for 20 seconds.

2. Self Massage

You can either perform this sitting down or seated position. Put both of your thumbs together at the top of the back foot and gently spread the skin. You're going to be using this massage technique down to the affected area. Depending on the pain level you may need to stop at the heel of the foot. 

After you have massaged the foot by spreading your thumbs, then massage the foot by applying pressure with your knuckle or one thumb.

3. Calf Stretch With Belt Buckle or Towel

You will need a  belt buckle or towel for this stretch. 

Lay down on your bed or somewhere comfortable. Wrap the instrument you’ve chosen to use and wrap it around the forefoot. This stretch will be most optimal if your perform this stretch for 30 seconds to 1-minute. 

HINT: The more you extend out your knee the more you will feel it in your hamstring.

4. Clockwise and Counter Clock Circles

Move your foot in a full circular motion. This gives a great full range of motion and makes you well prepared for tasks for the rest of the day. 

5. Put on a Shoe With Great Support.

You must wear shoes with a stable arch support, a wide, shock-absorbing heel base and cushioning in the front part of the foot. Studies have shown that simply by wearing cushioning insoles, patients reduced plantar fascia stress by 35-34 percent

 

Author
Michael Cordiano

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