That sharp pain in your heel when you take your first steps in the morning can make even getting out of bed uncomfortable.
One common cause is plantar fasciitis, a condition involving irritation of the plantar fascia — the strong band of tissue running along the bottom of your foot.
The discomfort is typically felt around the heel and arch and is often worse during the first few steps after sleeping or resting. It may ease as you begin moving, only to become troublesome again after prolonged standing, walking, or running.
Fortunately, gentle stretching and strengthening exercises are commonly recommended as part of conservative management.
Here are seven movements you can try.
- Towel Stretch
This simple stretch targets the calf and bottom of the foot.
Sit on the floor or bed with your leg extended in front of you. Place a towel around the ball of your foot and gently pull it toward your body while keeping your knee relatively straight.
