If you struggle with plantar fasciitis, you’re all too familiar with heel and foot arch pain.

The most common signs of plantar fasciitis include:

• Pain or swelling around your heel
• Pain in the arch of your foot
• Overall stiffness

The sooner you start treating plantar fasciitis, the better! Regular and consistent stretching will be key for any plantar fasciitis treatment plan, and some simple plantar fasciitis stretches and strengthening exercises can help reduce pain.

These are the best stretches and massages for relieving plantar fasciitis pain that you can do first thing in the morning (or anytime, really). Make sure you do these for both of your feet, even if you only have pain on one side.

1. Hand Stretch/Massage

Before you get out of bed in the morning, try this simple massage:

1. Use your hands to gently pull the top of your foot down, stretching it very lightly.
2. Take your thumbs and, starting in the middle of your foot, pull each thumb toward the outer edges of the foot, almost like you are trying to get rid of a wrinkle.
3. Do this in 3 or 4 different places at the bottom of your foot.

2. The Alphabet Game

Next, try the alphabet game:

1. Sit up in bed and hang your legs over the side to play the alphabet game with your foot.
2. Point your big toe and draw the alphabet from A to Z with each foot to strengthen and stretch the foot and calf.

3. Roll It Out

Give this rolling stretch a try:

1. Slowly stand up and place one foot on a massage ball, tennis ball, or frozen water bottle and slowly roll it across the bottom of the foot, starting at the heel.
2. Once you reach your toes, go back slowly in the other direction.
3. Repeat 3 times for each foot.

Choosing a frozen water bottle gives you the bonus of reducing inflammation, while the rolling massage helps you get prepared to step and move.

4. Step Stretch

If you have access to stairs, try this stretch:

1. Find the nearest set of stairs and stand on the bottom step.
2. Put the ball of the foot you want to stretch on the step and let the heel drop down for 30 seconds.
3. Switch to the other foot and do the same.
4. Stretch each foot 3 times.

5. Heel Press Stretch

To do the heel press:

1. Stand facing a wall and place both hands against the wall.
2. Step one foot back and press the heel of that foot firmly into the ground, keeping your leg straight.
3. Move your hips forward until you feel a stretch in your calf. Hold 30 seconds.
4. Switch legs and repeat. Try 3 times per foot.

Try not to bounce! Remember that tight calves are often the origin of heel pain.

6. The Washcloth Exercise

Try the washcloth exercise:

1. Sit on a chair or the edge of your bed with a washcloth on the floor.
2. Keep your heel on the ground and lift the washcloth with your toes.
3. Release and repeat 10 times. Repeat on the other foot.

7. Seated Straight Leg Stretch

Lastly, try this straight leg stretch:

1. Grab a long band and or towel and sit down on the floor with your legs straight out in front of you.
2. Place the band or towel around one foot, keeping that leg straight.
3. Gently pull back on the band or towel, holding for 30 seconds and breathing gently.
4. Switch to the other foot. Stretch each side 3 times.
   

More Ways to Treat Plantar Fasciitis

Along with stretching for plantar fasciitis, you may want to add on some additional treatments.

When plantar fasciitis is treated early, most people resolve their pain with conservative treatments within six weeks. However, sometimes it takes a few treatments stacked on top of one another.

Here are some tried and true plantar fasciitis treatment options:

• Ice: Try an ice pack or a frozen water bottle.
• Massage: While you are sitting, roll a tennis ball around under your foot to massage the area. It works like a foam roller for your foot. Of course, the frozen water bottle also serves this purpose.
• Medication: Over-the-counter anti-inflammatories can help. Ibuprofen or Naproxen are good bets to reduce inflammation and provide pain relief.
• Rest: Your feet need time off from whatever is causing the issue. Stop or cut way back on high-impact exercises.
• Get New Shoes: Most people wear their workout shoes for far too long before replacing them, so you may need a new pair!

Yoga For Beginners | A Complete Guide To Get Started

If you’ve wanted to begin yoga but don’t know where to start, have no fear! This yoga for beginners guide has everything you need to succeed.

Learn the different types and benefits of yoga, as well as guidance on how to get started and choose the practice that works best for you!

Yoga For Beginners | A Complete Guide To Get Started

9 Hip-Strengthening Exercises for Seniors

As the largest joint in your body, your hips play a central role in healthy aging.

These mighty structures enable you to perform a wide range of daily activities, from standing to walking to climbing stairs — so it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life!

9 Hip-Strengthening Exercises for Seniors

Yoga For Anxiety: 6 Best Poses To Give You Relief

Yoga teaches you to find the calm within your breathing. It teaches you how to find a position (an “asana”) and stay in the moment—the here and now. It helps you harness an inner calm no matter what is happening around you or your anxieties for the future.

These poses will help ease your anxiety and give you relief!

Yoga For Anxiety: 6 Best Poses To Give You Relief