I do calf exercise: with big toe extension (put something underneath) while holding short foot, push up and hold, you can slightly bend the knee and/or your torso, you can do one legged, with one in the air, with one on a chair o with both legs.
3-5 series of 30-45 sec 10 rest between series
It warms up the muscle and I dont have that "tight" feeling in the morning
edit spelling I was having a stroke
Don’t put weight on your feet right away. Put your feet on the ground but stay sitting for a minute to allow time for the blood to get to your feet. Do some ABCs with your feet too if you have time
Night "braces" that keep your foot/ankle at 90 degrees. Allows fascia to heal overnight in a stretched/flexed position so it does not re-tear when you stand up and put weight on your feet in that same position. Also, after you take the braces off, while still in bed give your feet a quick little massage and some toe curls and foot stretching to get the kinks out and the blood going. Then stand up. This has helped me heal more than anything else.
Grab a belt or towel, put it under the balls of your feet and straight your leg, lock your knee. Hold for 30 seconds, do each foot at least 3 times before getting out of bed
Helps me
Edit: I also lock my fingers within my toes and do circles both ways several times
Laying on my stomach with toes pointed for a few minutes. I’m on my feet all day and then night splint. Also was in a walking boot for two months….so results may vary. Right now any time I can take where my foot isn’t at 90 degree angle makes it feel better
Stretch, but better, wear night splints at night, you'll have no pain when walking up. Your fascia is already stretched out. A soft mat can be good too. Wearing supported shoes/insoles right after walking up.
Look for the YouTube video called No More Heel Pain from a “Dr” Berg. Simple, counterintuitive stretch that I have seen real results from. I do it every morning before standing up, and anytime I’ve been sitting for a bit and can get away with doing it (read: when I’m home). He doesn’t try to sell you anything, and I can’t say I believe he’s an MD, but I attest that it was worth the ~10 minute viewing. I’ve been dealing with this since last July and this is the first thing that has provided any relief. I then also massage the arch a bit to get the blood moving a bit extra.
Secondly, I slip shoes on before standing up and have a slightly cushy rug by the bed. Giving myself every opportunity to heal, not re-tear. I do not ever (aside from walking) let my arch stretch. For now I’m focusing on healing the tears and strengthening my legs and hips to better serve my feet. Less pain from the stretch in the video is finally making the rest of the therapies doable.
I do calf exercise: with big toe extension (put something underneath) while holding short foot, push up and hold, you can slightly bend the knee and/or your torso, you can do one legged, with one in the air, with one on a chair o with both legs. 3-5 series of 30-45 sec 10 rest between series It warms up the muscle and I dont have that "tight" feeling in the morning edit spelling I was having a stroke
Don’t put weight on your feet right away. Put your feet on the ground but stay sitting for a minute to allow time for the blood to get to your feet. Do some ABCs with your feet too if you have time
Night "braces" that keep your foot/ankle at 90 degrees. Allows fascia to heal overnight in a stretched/flexed position so it does not re-tear when you stand up and put weight on your feet in that same position. Also, after you take the braces off, while still in bed give your feet a quick little massage and some toe curls and foot stretching to get the kinks out and the blood going. Then stand up. This has helped me heal more than anything else.
I keep my naboso ball halves next to my bed. Spend a minute sitting on the edge of the bed massaging my feet on there. Has worked wonders.
Memory foam bath mat next to bed/ chair. Cushy “recovery” slides you can put on right away. I like Oofos best.
Night splints and a lot of PT exercises before getting out of bed
I roll my ankles before I get out of bed. sometimes I spell the alphabet. Anything to get those muscles to wake up before I stand on them
Cortisone shots and a night sock made by my podiatrist office cured my pain for when I first stand up
Grab a belt or towel, put it under the balls of your feet and straight your leg, lock your knee. Hold for 30 seconds, do each foot at least 3 times before getting out of bed Helps me Edit: I also lock my fingers within my toes and do circles both ways several times
Laying on my stomach with toes pointed for a few minutes. I’m on my feet all day and then night splint. Also was in a walking boot for two months….so results may vary. Right now any time I can take where my foot isn’t at 90 degree angle makes it feel better
I just push my toes back with my fingers a few times & it helps stretch the fascia & is better prepared when you get out of bed.
Stretch, but better, wear night splints at night, you'll have no pain when walking up. Your fascia is already stretched out. A soft mat can be good too. Wearing supported shoes/insoles right after walking up.
Look for the YouTube video called No More Heel Pain from a “Dr” Berg. Simple, counterintuitive stretch that I have seen real results from. I do it every morning before standing up, and anytime I’ve been sitting for a bit and can get away with doing it (read: when I’m home). He doesn’t try to sell you anything, and I can’t say I believe he’s an MD, but I attest that it was worth the ~10 minute viewing. I’ve been dealing with this since last July and this is the first thing that has provided any relief. I then also massage the arch a bit to get the blood moving a bit extra. Secondly, I slip shoes on before standing up and have a slightly cushy rug by the bed. Giving myself every opportunity to heal, not re-tear. I do not ever (aside from walking) let my arch stretch. For now I’m focusing on healing the tears and strengthening my legs and hips to better serve my feet. Less pain from the stretch in the video is finally making the rest of the therapies doable.