Hello,

On an average business week, I awake with sore feet. The pain is mostly in the heal area. I have gained a little weight in the past few months but I sit almost all day at work. I was wondering if anyone knew any exercises or rituals before I jump out of bed to alleviate the pain when I try to walk when I awake. I am working on the weight also..... thanks in advance.

Antonio

Yes, a great stretch in the morning is one that you can do while on the bed. Simply take a towel and place it across the ball of the foot. Pull the towel towards you with both hand thus bring your toes closer to you. Hold this stretch for 20-30 seconds and then release. Repeat this for about 2-5 minutes on each foot. This will help stretch the plantar fascia. This is a fibrous band of tissue that runs from the heel to the ball of the foot. This is similar to a rubber band in that it contracts and expands. As you sit for periods of time or sleep the band is shorter. Thus, on the first step in the morning you stretch the fascia causing the pain. It is for this reason that the stretching is helpful. You can also try ice to the area for 15-20 minutes a day.

There is also a device known as the posterior night splint that you sleep in which stretches the plantar fascia as you sleep. You may want to discuss that device with your podiatrist.