How to decrease pain in your heel
 Decrease
your activity level: THe more you are on your feet, the
more tearing that occurs in the fascia. Stop running or walking
and try biking or swimming. Avoid the treadmill and the stairmaster
at the gym.
Try an ice massage: Freeze a sports water bottle
and place it on the floor. Roll your arch over the water bottle
for 20 minutes twice a day.
Stretch your calf: In the morning, before you
get out of bed, wrap the towel around the ball of your foot. Pull
the foot towards you, keeping your leg straight. You should feel
a stretch in your calf. Stretch for 30-60 seconds. This will help
to decrease your pain once you step down.
Wear supportive shoes: You should wear supportive
shoes at all times. Don'r go barefoot. Many of the shoes have light
weight designs and tend to breakdown in the middle of the shoe after
two or three months. Always test all of your shoes before wearing
them.
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