Relieve your painful heels in 30 seconds with 5 easy exercises!

Relieve your painful heels in 30 seconds with 5 easy exercises!

Relieve your painful heels in 30 seconds with 5 easy exercises!

Here are some stretching exercises and some tips to relieve this pain.
- Apply ice on the painful area for 15 minutes per day
- Limit the standing position and the intense exercises: running, jumping ...
- Consider choosing orthopedic shoes
- Here is a series of exercises to be done in order to increase the flexibility of the plantar ligament:
* Exercise 1: The feet on the floor with the toes pointing upwards. Pull the big toe toward the heel and hold it like that for 15-30 seconds.
* Exercise 2: Press your hands against a wall. Bring back the painful foot back with the heel on the floor. Be the painful heel by turning it towards the inside of the foot. Keep this position for 30 seconds then release.
* Exercise 3: Sitting on the floor, placing your feet in front of you and the painful foot on a wrapped towel. Take the edges of the towel and pull them towards you. Keep this position for 30 seconds then release.
* Exercise 4: Stand on the painful foot holding the right leg until you feel the stretch in the arch of the foot. Hold for 15 to 30 seconds and then release. Repeat this exercise 3 times.
* Exercise 5: Take a pocket filled with ice cubes and pass it on your sore heel in the morning. The pain will disappear immediately.




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