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Arch Pain Prevention

For Plantar Fasciitis or Heel Spurs

The painful condition known as Plantar Fasciitis affects athletes and non-athletes alike.  When injured, the Plantar Fascia can take a long time to heal.  The good news is, Plantar Fasciitis may often be avoided by maintaining your lower leg flexibility.

It seems no matter what we do during the day our feet take a pounding.  However, few people realize that after long periods of rest, our tendons, muscles & ligaments tighten up, making our feet more susceptible to injury when putting full body weight on them first thing in the morning.

Massage Foot

1) Before getting out of bed in the morning, you should sit upright and massage the bottoms of your feet.  Use your thumbs to rub firmly back and forth along the arches and heels of your feet.  This gently warms-up your Plantar Fascia, helping to prevent it from stretching too quickly and tearing.

Stretch Arches

2) After warming up it is time to stretch your arches, Achilles’ Tendons and calf muscles.  Sit at the edge of the bed and with one leg dangling down, bring the opposite foot up to where you can grab your toes and heel.  Pull your toes toward your shin and hold this position for 10 seconds.  Repeat this exercise 5 times.

Stretch Arches

3) To increase lower leg flexibility and reduce the chance of injury, it is highly recommended that you stretch several more times per day, especially before and after workouts.  Stretching should only be done after you have warmed-up slightly, when possible repeat #1 above before stretching.  If you are already injured, do not expect immediate results.

Old Shoes

Avoid wearing shoes that show signs of excessive wear or that tilt inward as these might not give adequate support and could increase your chances of pain and injury.  To help avoid shock related injuries to your back, hips, knees, ankles and feet, minimize your running or sports activity on hard surfaces like concrete or asphalt.

If you suffer from Plantar Fasciitis or Heel Spurs consider temporarily incorporating activities that cause less impact, like cycling or swimming, to help with your recovery.

If you are overweight, Physicians also suggest that losing weight will help give some relief to your feet.

For chronic foot ailments, consult a Podiatrist, Orthopedist or your family Physician.

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