5 Easy Ways to Relieve Heel Pain at Home
Suffering with heel pain? You are not alone! It is truly one of the most common issues we see in clinic as podiatrists. It can be a real nuisance, so we have put together several simple exercises you can do at home to help provide some R E L I E F.
Here are five easy exercises you can try:
1. Posterior calve stretch (the wall stretch): Stand facing a wall and place your hands on the wall at shoulder height. Take a step back with one foot and keep the other foot forward. Lean toward the wall, keeping your back leg straight and your heel on the ground. Hold the stretch for 15-30 seconds and repeat on the other side.
2. Toe stretch (against wall): Stand facing a wall and place your toes on the wall with your heel on the ground. Lean forward and feel the stretch in your toes and the bottom of your foot. Hold the stretch for 15-30 seconds and repeat on the other foot.
3. Arch lift (small foot): Sit in a chair or stand and, if you like, place something small under your foot, like a pencil or pen. Bring you arch up, without lifting your heel or toes off the floor, so that you arch raises off the ground and away from the pencil. Repeat for 10-15 repetitions on each foot.
4. Toe extension and flexion: Sit in a chair or stand and lift your big toe off the ground, allowing your lesser digits to stay planted on the ground. Now alternate this move by lifting your lesser digits up off the ground and keeping your big toe grounded. This may be a little tricky at first, be patient and try to separate and isolate the movements. Repeat for 10-15 repetitions on each foot.
5. Spikey ball massage: Nothing feels better than using a tennis ball, or the very much-loved spikey ball! Roll a spikey ball under your foot arch and heel, starting at the heel and working your way toward your toes. Apply pressure as needed to help relieve tension and pain.
Incorporating these simple exercises into your daily routine can help relieve heel pain and keep your feet healthy. Remember to always listen to your body and stop any exercise that causes pain or discomfort. If your heel pain persists, it's always best to consult with a podiatrist for further evaluation and treatment.
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