EXERCISES FOR TIRED ACHING SOLES

   EXERCISES

FOR TIRED ACHING SOLES – Page 2

   Here are the exercises to help tired aching soles. 

l.   Cross the leg with the painful foot over your other leg.

2.     Take hold of the foot and pull your toes back toward your shin.                          

3.     Check for the appropriate stretch position by gently rubbing the thumb on your unaffected side from left to right over the arch of the affected foot.  The plantar fascia should feel taut and firm, like a guitar string.

     

4.     Hold the stretch for a count of 10.  One set is 10 repetitions.

      5.  Do at least three sets of stretches a day.  You cannot do the stretch too               

                      often.  Easing heel pad atrophy is easier.

      

          Place a gel-type heel cushion (or full foot gel pad if the pain is centered on the ball of your foot) in each of your shoes;  (The cushions and pads are sold in drugstores and other retail outlets.)  “The pain should quickly go away,” Dr.Baumhauer says.  “Don’t be bamboozled by doctors wanting to inject fat into your heels.  There is no science behind it, and that fat just gets reabsorbed,” she adds.