Heel Pain Exercise 1
Ball Roll – 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 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 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.
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.