Many people suffer from daily leg pain. One of the most common causes: plantar fasciitis (heel enthesopathy, heel spur) - acute pain on the surface of the foot. These few simple daily routines will help you stay toned and avoid leg pain.

Writes about it Yahoo news.

Charging in bed

The first steps you take after sleep are the most painful, since during sleep the fascias tighten. Stretch after waking up. Sit on the edge of the bed and place your right ankle on your left knee. Pull the toes of your right foot towards the lower leg until you feel a slight stretch. Fix your leg in this position for 10 seconds, repeat the exercise 10 times. Then follow the same steps with your left foot. A study published in the Journal of Bone and Joint Surgery shows that when performed daily, such stretching relieves leg pain for most people. Two years later, most participants said their plantar fasciitis had been cured or nearly cured.

Orthopedic inserts for shoes

A review in the British Journal of Sports Medicine found that inexpensive pharmacy orthopedic inserts block pain as effectively as individual inserts made by a doctor. By supporting the arch, softening the inflamed fascia, the inserts allow tissues to heal while walking.

Before going to bed – wrap your feet cold

Cooling the feet can be helpful when it comes to reducing plantar fasciitis pain. In the morning, put a round plastic water bottle in the freezer. Before going to bed, grab a frozen water bottle and roll your foot back and forth across the floor, focusing on your heel and arch. The cold sensations may seem uncomfortable at first, but it will help ease your pain in the long run.

A study published in the Journal of Clinical Research on Foot & Ankle shows that performing this procedure for 20 minutes significantly reduces pain the next day.

Remember, these tips are not a substitute for professional medical advice or diagnosis. Always consult your doctor before applying any treatment plan.

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