Heel Pain Exercises

 

Heel pain is a common ailment with millions of people. This pain is normally felt on leaving bed in the morning and could be quite intense. Walking is painful with your initial few steps but gradually eases. This condition termed Plantar Fasciitis is due to the inflammation of plantar fascia, a tissue band that provides support for your foot arch. This inflammation may occur because of several reasons including over-pronation, unsupportive footwear, increased activity or weight gain. Fortunately there are several ways to relieve this condition, and exercises are one of them.

Among the elementary solutions to this condition are rest, stretching exercises, body weight reduction, and using orthotic shoe inserts. Application of ice to the affected area for five minutes every day also helps in alleviating the inflammation. Some exercises have been recommended by physiotherapists and podiatrists that could be done up to three times a day. These exercises never cause pain but rather provide a pulling feel.

Heel Pain Exercise 1

Plantar Fasciitis is partly caused by the tightening of plantar fascia ligament while sleeping or resting. After awaking but still lying down stretch your affected foot by flexing it down and up ten times. Then while seated on the bed, place a tennis or golf ball (or rolling pin) underneath your foot’s arch and roll it. If possible, carry on doing this exercise while standing. After completing these two exercises on getting up from sleep put on a pair of slippers or footwear with orthotics inside them before walking. You must never walk barefoot on hard surface after getting up from sleep to prevent the pain from returning.

 

heel pain ball exercise Heel Pain Exercises

Roll a ball under the foot

Heel Pain Exercise 2

Calf Stretch – This exercise could be done any time of the day. However, it is better to stick to a particular timing on all days. Stand with your hand stretched on a wall at eye level. Then place your affected leg a step behind the other. Keeping the affected heel flat on the floor (the foot that is placed behind), bend the front knee till a stretch is felt in your affected or back leg. Keep this stretch for about 20 seconds, and repeat the process four times.

 

heel pain exercise Heel Pain Exercises

Stretching the calf muscles helps relieve heel pain

Heel Pain Exercise 3

Hamstring Stretch – Extend a leg in front keeping your foot flexed. Now bend your other leg at the knee and slightly lean back. Watch that your pelvis is tilted forward. Keeping your torso upright and hold the stretch for around 20 seconds. Repeat this process with the other leg. While doing this exercise you would feel a stretch along the entire length from calf up to your thigh.

 

Heel Pain Exercise 4

Achilles Tendon Stretch – This exercise might be done any time of the day, but it is preferable to do it at a definite time. Stand on a step with both feet such that your heels hang over the edge. Hold onto to a railing so that you do not fall. Now slowly let your heels come down together over the step’s edge to get your calf muscles relaxed. Stay like this for about 20 seconds and slowly bring your heels back to the step’s level so that the calf muscles tighten. This process is to be repeated four times.

 

heelpainachilles stretch 300x125 Heel Pain Exercises

Achilles stretching

 

Heel Pain Exercise 5

Towel Stretch – You need a full length towel to do this exercise. Be seated on floor or on a chair so that you are able to stretch your legs fully. Roll the full length towel and place it under the ball of your affected foot. Now grab the two ends of the towel with two hands and pull it towards you. Your knee should stay stretched. Remain in this position for about 20 seconds. Repeat this exercise four times.

 

Heel Pain exercise 6

Plantar Stretch – Sit on the floor with both feet extended in front. Now bending one leg at the knee and gripping the ball of the foot try pulling it towards your chest. This pulling of the ball and only the toes would create a commendable stretch along your affected foot’s arch.

 

heel pain stretch Heel Pain Exercises

Towel stretch

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