Healthy Stretching Tips

stretching

 

Stretching not only helps reduce muscle tension, but also helps increase the range of movement in your joints. Keep your body coordinated while increasing blood circulation with these 4 basic moves.

1. Hamstring/Quad Stretch – Sit flat on the floor with one leg out and one leg tucked under. Reach your hands towards your feet and pull towards your body.

2. Foot Stretch – Place a ball underneath your foot. Roll it back and forth underneath your arch.

3. Calf Stretch – Stand at arm’s length away from a wall. Place your right foot behind your left foot. With your hands against the wall for support, slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor, and your left knee above your left foot. Hold for about 30 seconds. Switch legs and repeat.

4. Hamstring Stretch – Lie on your back, both legs straight, and place a long strap around the ball of your right foot. Using the strap, lift your leg until you feel a stretch behind your knee and thigh. (Make sure your knee’s not locked.) Hold for 30 seconds. Repeat two more times, then switch legs.

Heel That Pain

While there are many causes of foot pain, heel pain is one of the most common issues. Known as heel spur syndrome or plantar fasciitis, these conditions can hinder your every day life if it is not treated.

What is Plantar Fasciitis? It involves pain and inflammation of a thick band of tissue, called plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes (source). This can cause shooting pain in your foot when walking in the morning or when sitting for a prolonged period of time.

Although there are many causes of Plantar Fasciitis, some causes include exercises that put stress on your heel, obesity, high/low arches, abnormal walking patterns, or walking/standing for long hours.

Heel cups, orthotics, and night splints are an easy and affordable way to help correct this issue. Since we know many of you struggle from this pain, we have put together a list of amazing products that will help alleviate the pain.

heel-that-pain1. Heel That Pain – HTP Heel Cups: The Fascia Bar technology works to relieve pain by applying acupressure directly beneath the pain hot-spots.

2. ThermoSkin – Foot Stabilizer: It alleviates foot pain and helps prevent injuries by maintaining the mid-foot structure.

3. Birkenstock – Blue Footbed Casual Arch Support Insole: The metatarsal arch helps support the ball of the foot, lifting toes to their natural position while the deep heel cushion relieves heel pain.