5 Simple Exercises for Heels Pain

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Woman who make exercise for heel pain

Heel pain is a very common problem whether you are a woman who loves wearing heels or your job or sport requires you to do a lot of walking or running. Experiencing heel pain can be quite annoying as it can result in limping when you walk and it can limit your daily activities especially those that involve walking or running. Here are 5 simple exercises that you can do at home to help alleviate heel pain:

1.The Water Bottle Stretch

Fill 3/4s of the water bottle with water. Freeze the water bottle.

Sit down comfortably in a chair. Put the frozen water bottle on the floor. Slowly roll the sole of the foot over the frozen water bottle from the ball of the foot to the heel of the foot.
Do this for a minute.

If both your left and right heel are feeling pain, do this stretch alternately on both feet. You can start on one foot for a minute then do the stretch to the other foot for another minute.

How It Helps:

Freezing the water bottle will give the heel a cooling effect to reduce the inflammation of the heel. The water bottle stretch also slowly stretches the ligament of the plantar fascia.

2.Morning Heel Pain Stretch and Exercises

This is composed of three exercises to be done as soon as you wake up and before getting out of bed.

Sit up in your bed putting your legs together and fully extending them in front of you. Point the toes outward and inward at least ten times.

Maintain that sitting position and use a belt, towel, or scarf to wrap the ball of your foot holding the ends in each hand. Sit up straight and use the arms to gently pull the foot wrapped in the belt, towel, or scarf toward the body while flexing your foot. Hold this position for thirty seconds. Use the strength of the arms to create the needed stretch. Do the same stretch on the other foot.

Lastly, simply massage the sole of the foot for a couple of minutes using your fingertips and thumbs.

How It Helps:

Heel pain felt upon stepping out of bed is a common sign of plantar fasciitis.
The three exercises will warm up the ligaments and muscles of the feet to avoid heel pain in the morning and to make the first steps in the morning bearable and more comfortable. These exercises will also help your heel carry your weight as soon as you stand on your feet when you get out of bed.

3.Tennis Ball Calves Stretch

Sit down on the floor with your feet together in front of you. Flex your feet. Bend your knees a little and put the tennis balls behind your calves just below your knees. Do not put the tennis balls directly below your knees. Flex and point your feet about four times. Move the tennis ball one inch below and flex and point the feet once again for four times. Move the tennis balls for another inch and repeat the same exercise until the tennis balls reach the back of your ankles.

How It Helps:

This exercise softens the muscles including the calves, Achilles tendons, and plantar fascia.

4.The Wall and Book Stretch

Use a couple of thick books or a phone book for this exercise. Put the books on the floor at least two feet away from the wall. Stand on the books with your arches supported by the books and the heels hanging over the edge of the books. Put your hands in front of you shoulder width apart and slowly lean forward while your hands are supporting your weight against the wall. Hold this for fifteen seconds.

After that, straighten your back and legs with your hands still touching the wall for support. Gently lift up and down the balls of your feet for about ten times. Stand on one foot while leaning forward. Lift the balls of your foot and do ten lifts. Stand on the other foot and do the same exercise.

How It Helps:

This exercise stretches the ligaments of the plantar fascia, the calf muscles, and the Achilles’ tendon and promotes healing and better elasticity. It also helps build strong muscle tissue in the calves.

5.The Plantar Stretch

Sit on the floor putting your legs together and stretching them in front of you. Bend one leg at the knee. Grab the ball of your foot with one hand on the toes and pull towards your chest. Hold this position for twenty seconds. Switch to the other foot and do the same stretch. Repeat the stretch four times on each foot.

How It Helps:

The plantar stretch tones and loosens the ligament of the plantar fascia that runs along the sole of the foot. This exercise will gradually ease the