Top 10 Exercises to Relieve Heel Pain
What are you going to do to stay in the game? Plantar fasciitis, heel spurs, heel pain, and Sever’s disease, to mention a few disorders that can cause debilitating pain, can affect both professionals and weekend warriors. Today, you’ll learn about various heel pain exercises that can help reduce pain and prevent uncomfortable issues from occurring in the first place.
10 Heel Pain Exercises that Will Help to Get Rid of Heel Pain
If you have plantar fasciitis or heel pain, add the following exercises for heel pain to your regular regimen.
These heel pain exercises are quite practical. Their advantages go beyond pain alleviation. They serve to strengthen the muscles while also keeping them flexible. Add these exercises for heel pain to your regular warm-up and cool-down stretching activities after a workout for the best effects.
Standing Wall Calf Stretches
A conventional standing wall calf stretch is one of the most fantastic heel pain exercises since tight calf muscles are one of the most common causes of heel pain.
Place your arm’s length away from a wall. Step forward one foot at a time. Bend your front knee gently, keeping your back knee straight and your heel on the floor. Stretch for 20-30 seconds before switching legs.
Perform a standing wall calf stretch (above). Then, squat lightly and lean forward as if to sit, keeping your heels flat on the floor. Hold for around 10-15 seconds. Repeat with the other legs. It is one of the most effective exercises for heel pain.
Towel Stretch/foot Flexes
Place your feet on the floor. Roll a towel lengthwise and place your foot in the center, tightly gripping the towel on each side. Gently pull the towel, pulling the top of your foot back toward you and stretching your calf, heel, and sole of your foot while keeping your leg straight. Instead of a towel, you can use a belt. It is one of the most recommended plantar fasciitis or heel pain exercises.
Plantar Fasciitis Stretch
Maintain a bent left leg with your foot flat on the floor. Take a seat. Pull your right leg up and cross it over your left to rest your ankle on your knee. Pull your toes back softly with your right palm, lengthening the bottom of your foot. It will help to get rid of any kind of heel pain.
It is one of the most preferred exercises for heel pain or Plantar Fasciitis. Place a towel under your feet and sit in a chair. Curl your toes, scrunching and drawing the cloth toward you. Repeat with each foot five times. Towel curls serve to develop the muscles in the feet.
Toe Pick Ups
Place roughly 20 marbles (or comparable-sized objects) on the floor. Pick up each marble with your toes. Like the towel curls exercise, this is a wonderful heel pain exercise for strengthening foot muscles.
Calf raises performed on a step will stretch and strengthen the muscles. Place your feet on a stage with your heels hanging over the side. Stretch by lowering your heels. Raise them to make them stronger.
Toes On The Wall Stretch
Stand in front of a wall, with your right foot’s toes on the wall and your heel on the floor. Place your hands in front of you as if you were going to do a push-up against the wall. Bring your body closer to the wall by bending your arms. Hold the position for 15-30 seconds.
Bent Calf Stretch
Place yourself in front of a chair or a coffee table. Roll a towel or a small blanket up. Stand on it with both feet, heels flat on the floor. Bend forward, using a table or a chair to support yourself as you stretch your muscles. Rep, but with slightly bent knees this time.
Seated Foot Roll
Sit on a chair and maintain an excellent posture to help reduce plantar fasciitis symptoms. Roll your foot back and forth for roughly a minute with a full, frozen water bottle, then switch feet.
How can you prevent heel pain in the first place?
The goal is the same no matter what level of athlete you are: you want to stay in the game for as long as possible.
To do so, you must take precautions to avoid injuries and heal fast if you are hurt so that you do not develop long-term, painful, and debilitating disorders.
Warming up, stretching, and practicing heel pain exercises will all aid in treating heel pain or Plantar Fasciitis. It will take some extra time, but it will be well worth it.
Plantar fasciitis pain can be difficult to manage. Plantar fasciitis patients typically experience pain in the sole of their foot when they first walk out of bed in the morning or after standing up after sitting. Most of the time, moving about relieves the pain and discomfort. Plantar fasciitis can be managed with various treatments, including medication, self-massage techniques, supportive shoe inserts, a night splint, or exercises.
Exercises can be done quickly and efficiently to alleviate pain and discomfort. This blog was intended to discuss a few workouts that have been reviewed and approved by highly qualified and experienced physiotherapists at Om Physio Plus Nutrition.
Om Physio Plus Nutrition is a renowned brand known for providing excellent service to patients by providing them with highly qualified and specially trained physiotherapists.