| p>If heel pain is the first thing you experience as you | | | | tissue or adhesions automatically to repair these |
| step out of bed in the morning, you know this is not | | | | microscopic tears. These adhesions develop into |
| a good way to welcome the day. You do not have | | | | knot-like formations and may cause pain as you bear |
| to continue suffering. Pamper your feet with the | | | | your weight down on them. When you are stressed |
| following three easy tips can help you relieve the heel | | | | and overworked a little pampering can rejuvenate |
| pain and may help you jump right out of bed while | | | | your body and mind. The same is true for your |
| whistling Dixie with the sunrise. | | | | overworked stressed out feet. |
| Tip One: Calf Stretch | | | | To pamper your feet treat them to a cooling |
| Tight calf muscles are the typical cause of heel pain. | | | | massage. Fill a twelve ounce bottle with water and |
| Stretching the calf muscles on a regular basis will take | | | | freeze it. Place the frozen water bottle on the floor |
| much of the stress off of the Achilles tendon. This | | | | and your foot on top of the bottle. Using moderate |
| tendon attaches the calf muscle to the heel. Tight | | | | pressure roll your foot back and forth on it. This |
| calves pull the Achilles tendon at the attachment site | | | | cooling massage pampers you and your feet in two |
| of the heel bone and may be responsible for heel | | | | ways. First, the cooling effect of the ice activates |
| pain. Calf stretching is easy to do and will elongate | | | | endorphin secretion from your brain. Endorphins are |
| and loosen up your tight muscles overtime with | | | | natural pain relievers and decreasing the inflammatory |
| consistent practice. There are many tools available to | | | | response. Second, rolling the frozen bottle under your |
| help you stretch your calves safely and effectively | | | | feet massages your feet and breaks up the |
| stretches without stressing the Achilles tendon. Each | | | | adhesions that cause pain. Pampering you feet with |
| stretching tool has its own unique features, but they | | | | this incredible cool massage will also stretch the |
| all will allow you to stand on an incline with flat feet | | | | plantar fascia and muscles of the foot and relieve |
| to stretch your calves. | | | | tension at the heel. You can also use this technique |
| Without using a stretching tool, perform a calf | | | | with a golf ball be followed by placing your feet in an |
| stretch by standing twelve to twenty-four inches | | | | ice bath for ten to fifteen minutes. |
| away from a sturdy wall. Extend both arms straight | | | | Tip Three: Trigger Happy |
| out in from of you. Place both palms on to the wall. | | | | Massage and trigger point deactivation of your calf |
| Do not lock your elbows, but keep your arms | | | | muscles and feet will relax your muscles and can |
| straight and firmly on the wall. Step away from the | | | | bring you significant pain relief. First, you need to |
| wall with one foot so that you are in a lunge position. | | | | locate the key area on your calf to massage to |
| Your front foot should be directly under your | | | | relieve heel pain. The area to massage is located on |
| shoulders and your back foot should be behind your | | | | the back of your calf halfway between your foot |
| body. Keep your back leg straight and bend your | | | | and your knee. This is where the muscle begins to |
| front knee. With your back foot flat on the floor, | | | | curve outward and form the belly of the calf. Apply |
| hands on the wall, and front knee bent you will feel | | | | deep direct pressure in this area can deactivate a |
| stretching in your calf. Hold this position for a count | | | | trigger point that is responsible for referring pain to |
| of ten and repeat three times each day. Make sure | | | | the heel of the foot. |
| to stretch both sides. You do not need to step back | | | | Love Your Feet: |
| very far to feel the stretch. However, as you | | | | If these tips do not relieve your heel pain consult |
| become more flexible, you can get a deeper stretch | | | | with your doctor or podiatrist. Your heel pain might |
| by pointing your back knee down towards the | | | | be caused by a heel spur. One more tip, be nice to |
| ground with your foot flat on the floor. | | | | your feet. Use good judgment when choosing shoes |
| Tip Two: Cool Massage | | | | Do not let style reign over substance when selecting |
| Supporting your weight, often in uncomfortable | | | | footwear. When you squeeze into a fabulous pair |
| shoes is a difficult job for your feet. Prolonged | | | | that was on sale or wear shoes that are worn out |
| standing, walking, running and jumping and landing | | | | and falling apart you are abusing your feet. Simply, if |
| along with wearing poor shoes and pronation or flat | | | | the shoes hurt your feet, do not wear them. With |
| footedness stress your feet and often result in heel | | | | fashion sense and common sense you can find stylish |
| pain. Actually, overworking your feet can cause | | | | properly fitted shoes. Love your feet, after all they |
| microscopic breakdown in the muscles and the fascia | | | | are your best support system. |
| of the bottom of the feet. The body forms scar | | | | |