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| Photo: Avita Health System |
In my 30s I wisely started selecting shoes with arch support and stable heels, as well as, putting insoles with arch support inside my shoes. Years ago a podiatrist also made custom orthotics for my high arches, but they don't fit most of my shoes including my Nike sneakers! They are so wide they only fit my Ugg boots and Croc ballet flats. His answer was I had to buy very big shoes! {Ridiculous! ... clown shoes!?!} I've read this is the wrong solution as custom orthotics can and should be made to fit most of a wearer's shoes, and one shouldn't have to go up more than 1/2 shoe size. Alas, I gave up on the podiatrist several years ago.:)
Well, luckily I averted heel pain until this November 2023 when suddenly I developed worrisome pain in my right heel. Now I'm on a quest to find an effective drugstore pair of orthotics to fit my other shoes. Recommendations are welcome!
Meanwhile, daily stretching of the foot and calf can help ease pain by helping to decrease the amount of tension in the plantar fascia. Pain is caused by the inflammation of this connective tissue. If you've ever experienced it, you know you can barely walk when you rise from bed, or sit for a while, but moving makes walking and the extreme pain better.
Podiatrists recommend 3 exercises that stretch the plantar fascia:
Wall Stretch
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| Photo: The Healing Sole |
2) Keeping both feet on the ground, lean towards the wall and bend the front knee until you feel a stretch in the back leg.
3) Stop if you feel pain.
4) Hold for 20 - 30 seconds and repeat with the opposite leg.
Towel Stretch
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| Photo: Versus Arthritis |
2) Loop a towel over the ball of one foot at a time while keeping your leg straight. Pull it towards you until you feel a stretch in your calf and hold for 20 - 30 seconds.
3) Repeat with your other leg.
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| UVM Health org |
2) Slowly lower the heels until you feel a stretch.
3) Hold for 20 - 30 seconds.
Other actions to ease the pain include:
I'm also rolling my arches and heels over a tennis ball which brings relief. It's advice I read years ago. Btw tennis balls are multi-taskers. Toss them into the dryer in place of fabric sofer. They work!
Other exercises to gently stretch the foot help too like flexing and pointing your toes up to the sky.
It's a pity no matter what we do to slow it down, the years inevitably take their toll. We are all destined to fall apart. Teeth, feet, ligaments, and bones, wear out. Aim to slow "it" -- i.e. your state of disrepair down with sensible strategies. :)
