One common foot ailment is plantar fasciitis, which results in discomfort in the heel and arch area. Fortunately, there are various methods to alleviate this condition including performing stretches, taking rest, applying ice, and using nonsteroidal anti-inflammatory drugs (NSAIDs).
If you’re looking for relief from heel pain in bed, one effective approach is to focus on stretching and strengthening your calf muscles. By doing so, you can effectively reduce the stress on the plantar fascia ligament. To incorporate this into your routine, aim to perform these exercises a few times a day. By prioritizing the health and flexibility of your calf muscles, you can alleviate the discomfort associated with plantar fasciitis.
Stretching the Calf Muscles
Stretching your tight calf muscles is essential for improving circulation in your legs. This is especially crucial if you suffer from conditions like plantar fasciitis or ankle sprains, which can cause calf pain. To relieve discomfort and promote better blood flow, incorporating calf stretches into your regular routine can be highly beneficial. Take a moment each day to focus on stretching and elongating your calf muscles, and you may experience relief from pain and improved overall leg health.
Calf muscle stretches may also help prevent muscle or Achilles tendon tears, which can be painful. It is important to stretch the calf muscles several times each day.
A good low-strain seated calf stretch can be done with a towel, belt or resistance band, sitting on the floor with your legs extended in front of you. Place the center of the towel, belt or band against the ball of your right foot, then hold each end in your hands while keeping your back flat.
Step forward with one leg, holding the heel of the other leg firmly on the floor. Lean forward until you feel a slight stretch in the back of your calf. Repeat on the other side.
Stretching the Plantar Fascia
Plantar fasciitis, the most common form of heel pain, is caused by small tears in the tissue that connects your heel bone to your toes. Over time, these tears can cause inflammation in the ligament that supports the arch of your foot, resulting in heel pain and other symptoms such as stiffness.
The most common symptom of plantar fasciitis is a sharp pain when you first wake up in the morning or after sitting for a while. This is because the plantar fascia tightens up each night when you’re asleep.
Stretching the plantar fascia ligament can help reduce the stress on this part of the foot, easing symptoms. If you’re experiencing pain, try stretching your plantar fascia 2 or 3 times a day, as recommended by your doctor.
To stretch the plantar fascia, hold a towel with both hands and roll it underneath the ball of your foot. With your knees straight, gently pull the towel toward yourself and hold for 15 to 30 seconds.
Stretching the Achilles Tendon
The Achilles tendon is a powerful muscle that connects your calf muscles to the calcaneus bone. Despite being the strongest and largest of all the connective tissues, it can become tight when you overuse it without stretching it regularly.
When this happens, you may experience pain, stiffness, and limited range of motion. Stretching is one of the best ways to get a better handle on these symptoms.
To stretch your Achilles tendon, sit on the floor and extend your legs straight out. Wrap a resistance band around the ball of your foot (of the leg you want to stretch).
With the other leg, bend it slightly toward the wall and point your toes straight forward. Hold the position for 30 seconds and complete three reps.
This exercise is especially beneficial if you have problems doing the runner’s stretch. It will improve mobility, loosen up your calf, and reduce stress on the Achilles tendon.
Stretching the Toes
Many people wake up grumpy due to heel pain, but it doesn’t have to be a part of your daily life. If you suffer from plantar fasciitis, you can try a few simple exercises that might help alleviate some of the pain you experience.
First thing in the morning, before you get out of bed, try flexing your foot up and down 10 times. This stretch may help reduce the heel pain you feel when you stand up.
This exercise is a great way to release pressure on misaligned toes, and can also improve balance. Performing this exercise twice a day will help you strengthen your toes and prevent future heel problems.
You can also stretch your feet while sitting in bed by folding a towel lengthwise and placing it under the arches of your feet. Hold the towel from both ends and pull it toward you, releasing your foot as you do so.
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