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Man grabbing heel in pain.

Solving Plantar Foot Pain

Do you ever take that first step in the morning only to be met with excruciating heel pain?
Or maybe it sets in after a long day of working on your feet. Whatever the trigger is for you, the likely culprit is something called plantar fasciitis, which is a condition that results in an inflamed ligament that connects your heel bone to your toes.

While it’s often a result of a repetitive strain injury, other causes can include an unaligned pelvis, running, exercise, wearing inadequate shoes, jumping, abnormal foot mechanics, weight gain and even a combination of these things.

At Tagliarini Chiropractic, we want you to feel your best naturally. If you’re struggling with foot pain, consider giving the following stretches a try.

Calf stretches. Did you know that a tight calf muscle can make plantar fasciitis more painful? To loosen your calves, do the following stretch. Place your hands against a wall. Keep the knee of your affected foot straight. Bend the other knee while keeping both feet flat on the ground. You should feel a stretch in your calf and heel of the extended leg. Hold this stretch for 30 seconds at a time. If you find this position painful, listen to your body and release the stretch immediately.

Towel curls. To work your foot muscles more and give them a stretch, place a hand towel on the ground in front of you while you’re seated in a chair. Place your feet on top of the towel or cloth. Now, grab the center of the towel with your toes as you curl them toward your body. Repeat this a few times.

Toe pickups. In a seated position, place 10 small objects in the ground next to an empty bowl—marbles or something of a similar shape and size will work great. Pick up one item at a time by curling your toes and placing them into the bowl. This helps to exercise the intrinsic muscles of our feet.

Foot Flexes. While seated, place your legs out in front of you. Using an elastic exercise band preferably (or a large towel), wrap it around your foot while continuing to hold the ends with your hands. Gently point your toes toward and away from your body, holding each position for a few seconds before switching.

Get Adjusted. While the above stretches and exercises can help, an unaligned pelvis can often be the root cause. Sitting with your legs crossed, sitting on your foot or a wallet, holding a child on your hip and sleeping with one leg hiked up are bad habits that can cause this imbalance. Dr. Tagliarini can assess your pelvis alignment and set it straight with a specific adjustment as well as make suggestions on how to avoid recurrence.

If you’re looking for more support as you work to overcome foot pain and improve function, we’re here for you. Contact our team to find out if chiropractic care can help you reach your goals in health.

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