Health Tips:When you wake up in the morning and feel severe pain in your heels as soon as you put your feet down from the bed, the very beginning of the day troubles you.

This problem is not limited only to elderly people, nowadays this problem is being seen in youth also. The most common cause of pain in heels is Plantar Fasciitis.

This happens when the muscles and tissues in the sole of our feet become overstretched or swollen. Standing for a long time, wearing wrong shoes or increasing weight are also major reasons for this.

But not to worry! If you adopt some easy exercises every morning, it is not difficult to get relief from this pain.

Toe Stretch — to open the leg muscles

This exercise stretches the muscles of the toes and soles, due to which the stiffness in the morning gradually reduces.

How to do

Sit on a chair and stretch your legs in front. Keep your heels on the ground.

Slowly pull the toes towards you with the hand. Hold for 15 to 20 seconds and repeat 3 times.

This exercise gives flexibility to the muscles and one feels comfortable in walking throughout the day.

Heel Roll Exercise — to reduce pain and swelling

This exercise is very effective for those people who feel burning or swelling in their heels as soon as they wake up in the morning.

How to do

Take a cold water bottle or tennis ball. Keep it on the ground and roll it slowly under the heel.

Do this with both legs for 5 to 10 minutes. This method increases blood circulation and calms swelling. Besides, it also provides relief from pain due to tiredness throughout the day.

Calf Stretch – to strengthen the nerves of the leg

Sometimes heel pain also occurs due to tight muscles in the back part of the leg. In such situations, this stretch proves to be very effective.

How to do

Stand in front of the wall. Place both palms on the wall and move one leg forward and the other backward.

Now lean slightly towards the wall so that a stretch is felt in the calf of the back leg.

Stay in this position for 20 seconds and repeat it 3-4 times.

This stretch strengthens the nerves of the leg and provides relief from pain.

Do not stand up immediately after waking up in the morning, first sit for some time and stretch your legs slightly. Use comfortable and supportive footwear.

Avoid standing for long periods of time and relax your legs occasionally. If the pain persists, consult a doctor.

Morning heel pain may seem minor, but if ignored it can become a major problem. Therefore, giving these exercises a few minutes daily will not only reduce the pain, but will also keep the legs strong and active.