Foot and Heel Pain

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FOOT AND HEEL PAIN

With every step that one takes, the average person, going about his/her daily business, puts 500 pounds of pressure on his/her feet. Multiply that times 10,000 steps a day-more or less-and it's no wonder that feet hurt sometimes. As a matter of fact, it's a wonder that your feet don't hurt all the time.

At-Home foot therapy

Play footsie with an orange juice can

If the arch of your foot hurts, you may have a touch of plantar fasciitis, or inflammation in the planter fascia-the tough, gristly sheet of connective tissue that stretches from your heel to your toes. To soothe it, take a seat and-barefooted-roll your arch over a can of frozen concentrate for five to ten minutes.

Stretch like a dancer

For a super-duper stretch, give this dancer's technique a try. Kneel on the floor or on a rug, with the balls of your feet on the floor, tucking your spread out toes under to stretch the arches of your feet. Sit back on your heels so that most of your body weight presses your toes against the floor. Do this for few seconds, slowly increasing your time as it becomes more comfortable.

Do the follow-up stretch

Perform the same exercise with the tops of your feet flat on the floor. Again, do not do this exercise if you have sore tendons.

Loosen up your calf muscles

Tight calf muscles can hobble your feet, interfering with their ability to properly strike the ground and roll forward.

Play pick up

Use your toes to pick up marbles from the floor and drop them into a bowl. Or place small corks or pencils between your toes and squeeze them for five seconds.

Stretch and release

Wrap a thick, taut rubber band around all the toes on one foot, then spread your toes and hold the stretch for five seconds. Repeat ten times

Try a golf-ball massage

Roll a golf ball under the ball and arch of your foot for two minutes.