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Heel Pain Exercises

When you experience heel pain, you can turn to any number of heel pain exercises to help alleviate the pain. Some of the more popular exercises include stretching, massage and walking. However, the best option is to get your physician’s advice.

Stretch your calf

Calf muscles play an important role in helping the foot and ankle to become flexible. Increasing calf muscle strength can help prevent a rupture in the Achilles tendon. If you’re suffering from heel pain, you may be interested in learning how to stretch your calf to relieve the pain.

You can perform this simple exercise at home to reduce the pain. It’s a great exercise for strengthening the calf muscles, and it also helps to reduce the pain associated with plantar fasciitis.

To do this exercise, stand facing a wall with your hands at chest level. Next, bend your front leg at the knee. Hold this position for thirty to sixty seconds. Then switch positions to stretch both calves. Repeat this move three or four times.

Another good way to stretch your calf is to do the step stretch. Using your heels, step back with one foot. This will give you a slight stretch in the calf muscles. For best results, do this exercise at least two times per day.

Stretch your heel

Heel pain exercises help strengthen and stretch the muscles and ligaments of your feet. This can help reduce inflammation and improve flexibility. It also promotes healing. However, you should be careful with these stretches. If they cause you additional pain or increase your symptoms, you should stop immediately.

One of the most basic heel pain exercises is the towel pick-up. The goal is to strengthen the small intrinsic muscles in your foot while stretching the calf. A small towel works well for this exercise.

You can also roll a tennis ball over your foot’s arch to get a similar effect. Another option is to put a frozen water bottle on your foot to help ice it while you are exercising.

Another simple heel pain exercise is the alphabet stretch. This stretch involves pulling back on your toes. Performing this exercise every day can relieve your heel pain by promoting flexibility in the feet.

Adding weight to your heel pain exercises may also be helpful. Some people take non-steroidal anti-inflammatory drugs (NSAIDs) to help alleviate pain. However, you should check with your doctor first before taking any medications.

Stretch your bottom of your foot

One of the best ways to treat heel pain is to stretch your bottom of your foot. Stretching can help reduce inflammation and heal the plantar fascia, a long thin ligament that connects the heel bone to the toes.

There are many stretches that you can do to stretch your bottom of your foot. These stretches should not cause further pain, but should be done with caution. You should always consult your healthcare provider before doing any exercises. Heel pain can be caused by several problems, including tarsal tunnel syndrome, stress fractures, and sciatica.

To get started with stretches for your bottom of your foot, first you need to find a flat surface. Try sitting on the floor with your legs spread out. Position your hands at your eye level, and keep your good foot forward. Keep your injured foot firmly on the floor.

Then take a small towel, or even a hand towel. Place the towel under the arch of your foot, and pull it gently to stretch the arch. Hold the stretch for about thirty seconds. Repeat the exercise three times.

Massage your foot

There are a number of methods for treating heel pain, including massage. It may help relieve the pain and reduce stress on the spur. The best times to massage are before exercise or activity. Massage can also be used to increase circulation and soothe tense muscles.

Heel spurs are common for athletes and runners. They can become painful and irritated if not treated properly. Plantar fasciitis, which involves a band of fibrous tissue that runs across the bottom of the foot, can also lead to heel spurs. Massage can help alleviate the pain and tension that is caused by plantar fasciitis.

When you first get out of bed, it is common for you to experience heel pain. This can be especially so in the morning. Massaging your foot before you start your day can help decrease the amount of pain you experience.

You can also use a massage ball to do your foot massage. Depending on the size of your feet, you may need to roll the ball back and forth for a few minutes to give your feet the extra blood flow they need.

 

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