| Plantar Fasciitis: Inflammation of the thick tissue on the bottom of the heal, which results in excruciating pain. A few causes are flat or high arches, tight Achilles tendon, sudden weight gain, and running. |
| Achilles Heel: The Achilles tendon joins the heel to the calf muscle. The Achilles tendon is the strongest and thickest tendon in the body and it is this tendon which allows the foot to contract allowing one to stand on his/her toes, to walk, to run, and to jump. Causes of injury are overuse (over exerting in a sport activity), misalignment (pronation), improper footwear(heel support), medication s(cortisone) are a few of the causes of Achilles Tendinitis. |
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This web site is a work in progress. We want to respond to our
loyal customers and all who suffer from foot pain. Please send us
suggestions on what you would like to see on the web site and
how we can better serve you.
loyal customers and all who suffer from foot pain. Please send us
suggestions on what you would like to see on the web site and
how we can better serve you.
Exercises for Plantar Fasciitis
Before we discuss the different exercises that help relieve
your level (1,2,3) of pain from plantar fasciitis, heel pain,
heel spurs, or Achilles tendinitis we need to discuss the
reasons for exercising your ailing foot. People with
ailments most likely have weaker foot muscles, flat feet or
high arches and pronation (feet rolling inward). Exercise
can strengthen a weaker foot muscle and return flexibility
to the calf and the plantar fascia. Not all exercises are
equal. Any activity that causes you to repeatedly pound
your heel such as tennis, jogging or running can only
worsen the pain. Exercises for the ankle and foot muscles
will strengthen the arch making the plantar fascia and the
calf muscles more flexible.
With all levels of pain do the following activities daily:
For best results massage your feet in the morning
before your first steps, wear HTP Heel Seats in
shoes during the day, and apply cold packs or roll
foot over frozen bottle of water before you retire for
the night regardless of pain level.
Level 1:
Level 2:
You wake up in the morning and your first steps are
difficult with the pain lessening after a few minutes.
Exercise Level 2
Level 3:
Exercise Level 3
- You wake up in the morning and your first steps are
painful but after 8 - 20 steps the pain diminishes
greatly and is forgotten within minutes - Light discomfort may return late in the day
Level 2:
You wake up in the morning and your first steps are
difficult with the pain lessening after a few minutes.
- Every time you stand after sitting for a while the pain
returns - At the end of the day your feet are painful. The pain
may be in you heel or on the bottom of the mid-foot
Exercise Level 2
Level 3:
- You wake up in the morning and your first steps are
extremely difficult. So much so you are looking for
something to steady yourself with - The morning pain reduces quickly however pain is
with you most of the day on some level - Pain can feel akin to a toothache in your heels
and/or arches - Stiffness is difficult to shake with some days being
better than other days - Pain is becoming at times unbearable
Exercise Level 3
| Heel Spurs: Associated with plantar fasciitis, heel spurs are bony growths on the heel bone. Approximately 70% of patients with plantar fasciitis have heel spurs. Heel spurs are not painful; it is plantar fasciitis that causes the pain. |
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