5 Best Exercises to Relieve Your Heel Pain
As someone who has recently recovered from an injury, believe me when I say I know how frustrating it is to have pain that prevents you from doing the things you love.
Heel pain is one of the most frustrating injuries out there because it impacts most aspects of your daily life. Whether it’s exercising, working, or even just relaxing at home, if you’re on your feet you’re likely feeling the pain.
One of the most common causes of heel pain is a condition called plantar fasciitis. It generally presents itself as sharp stabbing pain at the bottom of your foot, usually close to your heel.
The pain is caused by inflammation of your plantar fascia. What is plantar fascia? It is a long band of tissue that runs along the bottom of your foot and connects your heel to your toes. When too much pressure is applied to the bottom of your feet, the tissue can become inflamed and damaged.
Individuals who participate in high impact activities that involve running or jumping are at a higher risk of developing plantar fasciitis. However, having flat feet, high arches, or tight calf muscles can also increase your risk.
Stretches to Relieve Heel Pain
Have you ever heard the saying exercise is medicine? Well, heel pain is no exception.
Sometimes heel pain is caused by tight muscles in your feet or lower legs. By incorporating the following stretches into your daily routine, you will notice decreased pain and tension in the muscles that attach to the bottom of your feet
Calf stretch
Your calf muscles are attached to the back of your heel which is also connected to the tissue that runs along the bottom of your foot. By releasing the tension in your calf muscles, you can oftentimes alleviate the pain and tension in your heel.
- Place both hands on a wall
- Step forward with one foot so that you are about 2 foot lengths ahead of the leg you wish to stretch. Both of your heels should be on the floor. If your back heel is off the floor, bring your feet a little closer together.
- Gently bend your front knee while keeping your back leg straight. Think about pressing your pelvis forward towards the wall. You should feel a stretch in the calf of your back leg.
- Hold the stretch for 30 seconds and then slowly come out of the stretch. Repeat the stretch 2-3 times multiple times a day.
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Roll the bottom of your feet
There are many muscles and tissues in your feet that attach to your heel. Being on your feet all day can cause these tissues to get tight which can contribute to that nagging pain. Gently rolling out the underside of your foot can help encourage these tissues to relax.
- Sit comfortably on a chair with your feet on the floor
- Place a tennis ball, frozen bottle or foam roller under your sore foot
- Gently press down with your foot and roll the ball, bottle or roller under your foot.
- Perform this for about 1 min and alternate to the other foot.
- Roll both feet 3 – 4 times. Repeat as often as needed.
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Big Toe Stretch
Your plantar fascia runs from your heel all the way to your big toe. By stretching your big toe you are actually stretching all of the muscles that run along the bottom of your foot.
- Stand up straight with a towel underneath one foot and hold onto a chair or countertop for support
- Lift your heel so only your toes are on the towel.
- While holding onto the counter for support, slide your foot back behind you until you feel a gentle stretch in the bottom of your foot.
- Return your foot back to the starting position
- Repeat 8-10 times, 2-3 times a day
Strengthening Exercises to Relieve Heel Pain
We use our feet all day, every day. You’d be amazed at how many muscles are working in your feet. They help you move your toes, lift your arches and propel you through your day.
Try out these two great exercises that will strengthen your feet, keeping them healthy and pain free.
Towel Scrunching
An easy to learn exercise that you can do at home with no more than a chair and a towel. This exercise will help strengthen the muscles that flex your toes and keep your arches lifted.
- Start sitting on a chair with your feet flat on the ground
- Place a towel on the floor in front of your foot
- While keeping your heel on the floor, use your foot and toes to pull the towel towards you. Do not let your heel move.
- Perform this exercise 10 times, 1-2 times a day.
Picking up Marbles
Toe dexterity is something we don’t think much about. But, having more control over your toes can improve not only the strength but also the control you have with your feet. This is important for everyday activities such as walking.
- Start sitting in a chair with your feet flat on the ground and a mug on the floor in front of you
- Place 10 marbles on the floor in front of you
- Using your toes, pick up each marble one at a time and place them in the mug
- Perform this 2-3 times on each foot, once a day.
Dealing with plantar fasciitis pain can be frustrating, but I hope that with this advice you will find some relief.
If you find that your heel pain is not going away, or getting worse, it’s important that you seek advice from a physiotherapist or chiropodist (foot specialist). They will help find the root cause of your pain and can provide you with exercises that are tailored to your specific needs and goals. Book an appointment now!
This blog was written by Andrew Taylor, a Physiotherapy student at the University of Toronto
FAQ
Can ice help my heel pain?
You bet it can! Not only does ice help with pain relief but, it can also control and reduce inflammation (swelling). Consider using ice when you start to feel pain or directly after activity to help manage pain and inflammation.
How do I know if I need orthotics?
Orthotics are custom-made forms of your feet that help relieve foot, heel, ankle, leg and back pain. There are many different types of orthotics that you can get that vary based on the cause of your pain, the activities you participate in, and your overall preference.
A chiropodist is a foot specialist who can assess your feet and determine which type of orthotic would best suit your needs. If you’re suffering from pain and think that you may need orthotics, book an appointment with one of our highly trained chiropodists today.
How do I know if I have plantar fasciitis?
Plantar fasciitis is the most common cause of heel pain. It may feel like a sharp stabbing pain at the bottom of your heel or in the arch of your foot. The most common symptoms include:
- Pain and swelling at the bottom of your heel
- Pain in the arch of your foot
- Increased pain after exercise (not during)
- Increased pain in the morning or when you first stand/walk after sitting for a long time
- Tight calf muscles
A qualified healthcare professional such as a doctor, physiotherapist, or chiropodist can determine whether or not you have plantar fasciitis by taking a close look at your feet, your symptoms, and performing a thorough physical assessment.