Heel Pain Exercises

Heel Pain Exercises Overview

Heel pain exercises are often the low hanging fruit of heel pain relief. As simple do-it-yourself techniques, heel pain exercises can easily reduce the discomfort associated with foot ailments such as plantar fasciitis, heel spurs, and Achilles tendinitis. By far the most common type of heel plan results from plantar fasciitis. The plantar fascia is a ligament that runs along the bottom of the foot and connects to the heel bone, also known as the calcaneous. When intense or repetitive pressure pulls this ligament away from the heel bone, this fibrous band of tissue can develop tears. These tears produce inflammation (fasciitis) and aching pain can ensue. While there are a number of treatments that can minimize pain and aid in treatment, simple heel pain exercises can often reduce symptoms and inflammation along the fascia ligament. These exercises can also help to prevent future instances of plantar fasciitis.

Ironically, it is exercise that sometimes heel pain! During exercise routines, particularly for those who don’t stretch, repetitive pressure is placed on the foot, resulting in overuse of the sensitive plantar fascia ligament. If the ligament becomes strained or stretched too much, damage can easily occur. This is precisely why stretching before exercising should not be ignored. During exercise or physical fitness, your shoes will also play a crucial role in the wellness of your feet. Wearing shoes that are properly fitted and supportive will help reduce pressure on the fascia and make any athlete less susceptible to developing plantar fasciitis or other heel pain conditions.

Whether heel pain stems from overuse or from over factors, heel pain exercises should be considered as a way to relieve pain. Heel pain exercises generally are intended to stretch the plantar fascia ligament, thus helping to reduce tension and reduce the risk of further damage. These exercises can also help to relieve tension through other areas of the foot as well, including the Achilles tendon and muscles in the calf. In some cases, a tight Achilles tendon and/or tight calf muscles can increase tension on the plantar fascia, increasing the likeness of developing plantar fasciitis.

Aside from heel pain exercises, other conservative treatments may also be considered to relieve pain and inflammation in the foot. These methods include over the counter anti-inflammatory medications, icing the heel, or simply keeping weight off of the foot. One of the most successful conservative methods to reduce heel pain is an orthotic device. An orthotic can be slipped into any pair of shoes and can help reduce pain of common heel pain conditions and in some cases even reverse damage.

Outlined below are just a couple common heel pain exercises that can be utilized to reverse heel pain discomfort and reduce the risks of developing further heel pain related damage. When these exercises are used in conjunction with another type of treatment, such as a night splint or the aforementioned orthotic shoe insert, you can help reduce the severity of heel pain symptoms and reduce the risk of serious tissue damage.

Heel Pain Exercise Stretch

To being this heel pain exercise, find a wall and place both hands securely on the wall. While trying to keep both of your heels on the ground, begin to bend each of your knees. Continue bending until you feel a tautness in your lower legs. Once taut, hold the position for about 15 to 20 seconds and then rest. After resting for a few moment, repeat the stretch.

This stretch specifically targets the calf muscles and the Achilles tendon along the back of the foot and ankle. Generally, by keeping the calf and Achilles tendon stretched, you can help reduce tension along the heel, thus helping to relieve heel pain discomfort and/or prevent plantar fasciitis and other heel pain conditions. This exercise is particularly useful before a workout routine as a way to prevent heel pain.

Heel Pain Exercise With Ball

Using a tennis ball, bottle, or even a rolling pin, roll the bottom of your foot along the object of your choice. Place adequate pressure on the ball with your foot as you roll the ball or object, ensuring that you feel the plantar fascia begin to stretch.

This perhaps is the simplest exercise you may do to prevent serious heel pain and damage. Targeting the plantar fascia, this easy exercise can help reduce tension in the ligament, increase flexibility, and help to reduce inflammation. Again this exercise is also helpful before and after a workout to maintain the planar fascia’s flexibility and prevent plantar fasciitis in the future.