Foot health professionals recommend the exercises for heel pain explained below combined with the use of orthotics for the relief of pain in the heels resulting from plantar fasciitis due to excess pronation. You must be aware that these heel pain exercises should not cause pain, but rather a pulling sensation. It is recommended that you do these exercises 2 to 3 times a day; it is not necessary that you do them all in one sitting.

Plantar Fasciitis exercises to do before rising from bed:

Plantar Fasciitis causes many people to experience intense heel pain in the morning, when they get out of bed and take their first steps. This pain is a result of tightening of the plantar fascia that takes place while you snooze. Stretching or massaging the plantar fascia prior to rising will help lessen heel pain.

A good exercise you can do prior to getting up is to stretch your foot by moving it up and down 10 times. Another exercise you should complete while sitting is to utilize your foot's arch to roll a rolling pin or tennis ball. If you are able to, move on to completing this exercise as you are standing up. When you are done with these exercises, put on your shoes with orthotic shoe inserts inside them, or wear arch support sandals. Don't begin the day walking in your socks on hard floors or tiles, or you can be sure that your heel pain will return.

Plantar Fasciitis exercises to do during the day:

Calf stretch: Stand facing a wall with your hands on the wall at about eye level. Position the leg you wish to stretch around a step behind your other leg. Keeping your hind heel on the floor, flex your front knee until a stretch is felt in the rear leg. The stretch should be held for 15-20 minutes. Repeat 4 times.

Achilles Tendon Stretch: Stand on a step. Gradually stretch your heels down over the ledge of the step as you relax your calf muscles. Hold the stretch for approximately 15 to 20 seconds, you will need to now tighten your calf muscle to bring your heels to return to the prior level. Repeat 4 times.

Hamstring Stretch: Extend one leg in front of you as your foot is flexed. Bend your other knee and lean back slightly. Try to keep your pelvis angled forward. Your torso should remain vertical as you hold the stretch for ten to twenty seconds, then switch sides. You should feel the tension up the back of your extended leg, all the way up your calf and thigh.

Marble Lifts: Marbles should be placed on the floor alongside an open container. Utilizing your toes, try to raise the marbles up one by one and put them in the cup. Repeat this exercise fifteen times.

Towel stretch: Grab a rolled towel from end to end, holding it under the ball of your foot. Gently, pull the cloth toward you as you keep your knee straight. Maintain this position for 15 to 20 seconds. Repeat 4 times.

By practicing these exercises on a regular basis, you will probably relieve that pain in the heels.