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Remedies And Stretches For Plantar Fasciitis You Can Do At Work

Have you ever experience a stabbing pain coming from both of your heels right after you woke up in the morning? There are big chances to suffer from plantar fasciitis!

What is plantar fasciitis, anyway?

It’s a common foot condition that causes pain in one or both heels. When the plantar fascia ligaments in your feet become damaged or inflamed you’ll feel a stabbing pain in one of the heels. Even if it’s not a serious condition, the pain felt in one or both of your heels may interfere with your daily activities.

How to manage plantar fasciitis pain?

Wow! Only those experiencing heel pain know that managing plantar fasciitis can feel like a full-time job (the kind of job that doesn’t pay your bills). There are a lot of methods in managing plantar fasciitis, but when you have to spend your entire day at your job (the one that actually pays your bills) with a stabbing pain in your heels there is not always easy in managing the pain.

Fortunately, there are many simple and effective treatments for instant plantar fasciitis relief that can be done at work, behind the register, in the bathroom, or even beneath your desk.

1. The Golf Ball Trick

If you experience plantar fasciitis pain for quite some time (which I advise you to see a physical therapist), keep a golf ball in your purse or in your desk drawer.

  • Use the ball while sitting at your desk, or take a quick break from standing to roll the ball beneath your foot while applying steady pressure.
  • Pressure from this massage distracts the pain receptors of the brain, sends blood flow to the arch and heel, and breaks down painful adhesions on the plantar fascia ligament. For extra relief, put the ball in the breakroom freezer at the beginning of the day!
  • 2. Use Ice Pack Slippers

    It’s well-known that ice numbs the pain and is a terrific and cheap way to reduce heel pain. Use inexpensive Ice Pack Slippers at work, which mold to the bottom of your foot and provide relief where you need it most! Ice Pack Slippers can be stored in the break room freezer and then slipped on during a 15-minute break while you rest your feet.

    3. Dry Cupping

    Dry cupping might seem a little strange at first. It involves positioning a cup on the skin and creating a vacuum to apply negative pressure that increases blood flow to the area, which reduces pain and breaks up adhesions to the plantar fascia. Dry cupping can be done right at your desk or during a break in about 10 minutes, using inexpensive cupping kits.

    4. Use Tow Stretchers

    Toe stretchers also improve blood flow to the feet, which break down adhesions, improve heel and foot pain, and strengthen muscles and ligaments in the toes and beyond.

    5. Water Bottle Stretch

    With this simple remedy, you can turn in into a great tool to treat plantar fasciitis. Similar to the ball stretch, simply sit in a chair and roll the water bottle between the heel and ball of your foot ten times, then switch sides. Apply steady pressure, but never to the point of pain. For extra healing and relief, freeze it beforehand!

    6. The Book Trick

    Every office has one dusty book sitting on the bookshelf. Just take the book and place it about two feet away from a wall. Then, stand on top with your heels hanging off the back edge. Slowly lean forward with your hands in front of you until your weight is supported against the wall in front of you. Hold this pose for 15 seconds, straighten your back, and lift your feet up and down using the balls of your feet. Next, do this stretch with one foot–then switch sides!

    7. Pick Up Marbles Stretches

    It may seem strange to take off your shoes at the office, but when the pain strikes your heels it doesn’t matter what people think. So, while sitting in your chair, scatter marbles on the floor with your toes, and place a water glass a few inches near you. Pick up the marbles with your toes, and place them in the glass.

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