“Heel” Foot Pain with Three Easy Stretches
There’s no getting around foot pain like plantar fasciitis. It can make walking, standing, or simply getting out of bed more difficult. If you’re someone who spends a lot of time on your feet, sore arches and heels are a big concern, too.
Foot pain occurs when the ligaments and tendons in your feet get strained, stressed, or overused. It can happen with age, from physical activity or the type of job you have, being overweight or pregnant, or the result of natural foot anatomy. Shoes that don’t properly cushion and support the foot often make matters worse.
Physical therapy and orthotic inserts are usually prescribed as treatments, but homeopathy can also be used to manage episodic pain at home. Two useful options are Arnicare FootCare for soreness and heel pain and Ruta graveolens 6C to relieve strained ligaments and tendons.* It’s important not to ignore foot pain like this as these medicines work best when taken at the start of symptoms.
But what can you do to keep foot pain from coming back? Strong and healthy foot muscles are your first line of defense. Stretching and exercising the muscles in your feet can help reduce or prevent foot and heel pain, including discomfort from plantar fasciitis. Here are three simple stretches that you can try at home to improve foot strength and flexibility. The American Academy of Orthopaedic Surgeons recommends performing these stretches three times a day on both feet, even if only one is affected.
Sit on the floor with your legs in front of you. Lean forward or use a towel to pull back on your toes to stretch the bottom of your foot for 15 to 30 seconds.
Stand at a wall or counter for balance and raise onto your toes. Hold this for 15 to 30 seconds, then lower your heels back to the ground slowly. You can also do this standing on the edge of the step and let your heel slowly drop below the step for 15 to 30 seconds before raising back up.
Stand with one foot forward and one foot back. Bend your front knee and lunge forward from your hips. Keep your back leg pointed straight forward and your knee straight and press your heel down toward the floor. Hold this position for 15 to 30 seconds.
*Claims based on traditional homeopathic practice, not accepted medical evidence. Not FDA evaluated.