Waking up with a sharp pain in your heel as you take your first steps? You’re not alone. Foot pain affects over half of all Americans, and the most common culprit is a condition known as plantar fasciitis.
The plantar fascia is a band of tissue that stretches from your heel to the front of your foot. When this ligament becomes irritated or inflamed, it leads to a stabbing heel pain — especially noticeable during your first steps in the morning or after long periods of rest.
Who’s at Risk?
This condition often shows up in:
- People who are overweight, due to increased pressure on the feet
- Pregnant women, especially in later trimesters
- Athletes and runners, due to repetitive stress
- Anyone with poor arch support or improper footwear
Simple Home Exercises to Relieve the Pain
1. Tennis Ball Roll
Place a tennis ball (or a frozen water bottle) on the floor and roll the sole of your foot over it for about 60 seconds per foot. This helps release tight fascia tissue.
2. Big Toe Stretch
Cross one leg over the other. Grab your big toe and gently pull it back toward your ankle.
Hold for 15 seconds, repeat three times, then switch sides.
3. Towel Stretch
Take a towel and fold it lengthwise into a strap. While sitting down, place the towel under the arch of your foot.
Gently pull both ends toward you while keeping your leg straight.
Hold for 30 seconds, repeat three times per foot.
Final Thought
Ignoring heel pain can lead to more serious problems down the line. But with a few minutes of daily care, you can get back on your feet — literally.
