Have you gone out for run, but felt pain in your heel when you woke up? The pain you are feeling could be caused by plantar fasciitis.
Plantar fasciitis (or commonly referred to as Jogger’s heel) is caused by inflammation fibrosis, or the structural deterioration of the plantar fascia of the foot. The plantar fascia supports the arch of the foot. It is a band of connective tissues that originates by the heel bone, and extends to the sole of the foot before inserting to the base of toes. The plantar fascia absorbs shock during weight bearing, but can be damaged during activity. Constant tension in the plantar fascia can cause micro tears, which will result in a sharp stabbing pain in your heel or arch.
Plantar Fascia Stretch
Position your foot on an elevated surface, let your foot bear all your weight and drop your heel to the floor. Hold the stretch for 30 seconds, and you will feel the stretch from the bottom of the foot, to the middle of your calf. Repeat this three times, two to three times a day.
Calf Stretch
Place your hands on a wall, with your foot forward, and the affected foot back. Push towards the wall, keeping your calf straight and your heel to the ground. Hold it for 30 seconds, three times, two to three times a day.
Heel Stretch
Having your hands still placed on the wall, move your affected foot closer to your other foot with your knee bent. Keep your heel close to the ground to get a nice, thorough stretch. Hold it 30 seconds, three times, two to three times a day.