19. Toe and heel stretch, Achilles stretch and Toe Curls
Plantar fasciitis is one of the most common causes of heel pain. It’s the inflammation of the ligament that runs under the soles and connects the heel with the front of the foot. When the heel comes under repeated stress, it causes tears in the tissue and inflammation develops. High impact sports and even wearing high heels often can cause the inflammation. Standing or walking for too long can also cause it.
Toe and heel stretch: Sit cross-legged at the end of the bed. Place the affected foot over the knee of the other leg and grab the heel with one hand and the toes with the other. Pull up on the toes and the heel at the same time to stretch the fascia. You should feel the stretch along the bottom of your foot. Hold it for 10 seconds and massage the foot at the same time. Relax the foot and then repeat 20 times.
Achilles stretch: The Achilles tendon connects the heel to the calf muscle. Face a wall, raise your arms and place your palms flat against the wall. Place one foot back and keep the knee straight. Bend the other leg and keep both heels flat on the floor. Push your hips forward until you can feel the stretch. Hold for 30 seconds and switch sides.
Toe curls: Sit up straight in a chair with your feet flat on the ground. Now raise your heels and point your toes. Only the tips of the big and second toe should still be resting on the floor. Hold for five seconds before lowering. Now raise your heels and curl your toes inwards, holding this position for five seconds. Repeat 10 times.