|
|
 |
|
|
|
Research has proven that some simple daily exercises can assist greatly in the relief of Heel Pain and Plantar Fasciitis. Do these exercises every morning and you'll notice an improvement in a matter of days.
IMPORTANT: The stretching exercises below should create a pulling feeling only, they should never cause any pain. Therefore, please be careful when doing these exercises - don't overdo it!
After sleeping or resting your plantar fascia (broad band of ligaments under the foot) tighten up and shorten. Hence the sharp pain with your first steps out of bed in the morning. The exercise below helps make the plantar fascia more supple and flexible. You can do this exercise any time of the day, even when you're watching TV or reading a book.
Use a golf ball, tennis ball, rolling pin or empty bottle. While seated roll the ball with the arch of the foot back and forth from your heel to the toes. If this feels okay and doesn't hurt you can take it further by doing this exercise standing up, making the exercise a lot stronger. Keep doing this for about 4 minutes.
|
|
|
|
|
|
|
|
|
|
|
|
Sit on the ground or on your bed and and place a rolled up towel around the toes. Holding the towel at both ends, pull the towel towards you while keeping your leg straight. Hold this position for 20 seconds. Repeat 4 times. You can make this exercise stronger by pulling harder. You should feel a strong stretch under the foot and also at the back of the heel and in your calf muscles.
|
|
|
|
|
|
|
|
|
|
|
|
Tight calf muscles are a major contributing factor to Plantar Fasciits and heel pain. Keeping your calves flexible will greatly reduce the tension in the Plantar Fascia, thereby preventing the occurrence of Plantar Fasciitis.
Stand up and place your hands against the wall at about eye level. Put one leg about a step behind your other leg, so that one leg is straight and the other one bent. Keep the heel of the straight leg on the floor and lean forward. You should feel a strong pull in the calves. Hold this position for about 20 seconds and repeat 4 times.
You can do this exercise during the day, say 2 or 3 times a day and importantly before any sports, running or walking.
|
|
|
|
|
|
|
|
|
Tight achilles tendons may also contribute to heel pain and Plantar Fasciits. Stand on a step as shown below and slowly lower your heels over the edge of the step until you feel a strong pull at the back of the heels and in the calves. Hold this position for 20 seconds and bring your heels back up to the level of the step. Repeat this exercises 4 times. WARNING: this exercise can be very strong so please be careful and don't overdo it!
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
The main cause of heel pain is poor foot function, as a result of over-pronation. Over-pronation is the medical term for flattening of the arches and rolling inward of the foot and ankle. This condition is very common and it causes the plantar fascia band under the foot to be overly stretched.
The most effective solution to heel pain is to treat the cause of the problem, by correcting over-pronation.
Developed by podiatrists, Footlogics orthotics control over-pronation and support the arches. As a result they release the tension on the plantar fascia, thereby treating the cause of heel pain.
Plus, a soft shock-absorbing heel pad helps reduce the impact on the painful heel, providing added relief and walking comfort. In addition, Footlogics orthotics ensure your weight is more evenly distributed over the foot, taking pressure of sore spots - especially in the heel.
|
|
 |
|
|
|
|
|
|
|
|
|
Based on years of biomechanical research, Footlogics orthotics were developed by foot specialists to provide longitudinal arch support and correct faulty foot mechanics. Footlogics greatly reduces over-pronation, preventing foot strain and injury and providing excellent walking comfort. They are the ideal footbed for the relief and prevention of heel pain, heel spurs and plantar fasciitis. Footlogics orthotics..
- come in a range of shoe sizes
- are available in different models to suit various types of shoes
- are odour-free and can be hand-washed
- are 'self-moulding' - i.e. they adapt to your footshape, after a few weeks of wearing
You can purchase Footlogics orthotics on-line using a credit/debit card, Paypal or EFT or by calling us on 1300 788 119.
Priced from only $32.95 per pair, you won't find a better value orthotic anywhere in Australia. Plus, we don't charge you for postage and handling. Your orthotics will arrive in the mail between 2-3 working days.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
