Relieve Heel Pain With These Exercises

First, topical exercises are a great alternative for relieving heel pain caused by  plantar fasciitis. You can also adapt them to your own abilities without straining the area.

This structure plays an important role in the body, as it is responsible  for  maintaining the arch and absorbing the energy of the impact on the foot with every step you take.

You’re not the only one suffering from it

Statistics suggest that at least 50% of the population suffers from this type of discomfort, caused by an injury, poor shoe choice or the development of a particular condition. Heel pain may be more common in athletes as well as pregnant women and those who are overweight or obese.

It can start with minor discomfort and then spread to the heel itself, but it can also be  accompanied by stiffness, swelling and redness.

Rolling with a ball

This simple exercise with a ball  reduces the inflammation caused by plantar fasciitis.

How do you do it?

• Sit in a chair with your back straight and supported.
• Place a tennis ball on the floor, then roll the sole of your foot over it.
• Try to massage the sole of your entire foot for the best result.
• Do this for 60 seconds, rest and repeat two more times.

Wring out a towel

This helps  improve circulation and flexibility of the feet.

How do you do it?

• First, put a towel on the floor and put your foot on it.
• Then wring out the towel with your toes and hold this position for a few seconds.
• Then relax your foot and do three sets of ten exercises per foot.

Training band against heel pain

To do these stretching exercises you need an elastic band. That will calm the tension and  reduce the inflammation in your soles and feet.

How do you do it?

• Sit on a yoga mat and place the band just below the arch of your foot.
• Then straighten the band and try to lift your legs.

• Hold this position for 30 seconds. Then you relax.
• Finally, place the band under your toes and repeat the exercise.

Stand on your toes

Standing on your toes helps to strengthen the  tendons in the heels and the muscles in your calves.

How do you do it?

• First, stand with your back straight and on your toes.
• Then try to get as high as you can and then just stand again.
• Do three sets of ten reps.

stretch

Stretching your heels helps  improve the flexibility of the tendons and calves. Doing these exercises reduces the pain caused by being overweight.

How do you do it?

• Stand on a step with only your toes on the step and your heels in the air.
• Bring your heels down as low as you can, then slowly return to the starting position.
• Do three sets of ten reps.

Tense your feet

By arching your feet, you tense the soles of your feet, as  well as the calves and heels.  You can also do this to reduce pain, tingling and tension.

How do you do it?

• Stand with your toes bent down, keeping your heels still.
• Then arch your feet and hold for 15 seconds.
• Relax and repeat ten times.

Spreading your toes

This activity works  the muscles between the bones that support the arch of your foot.

How do you do it?

• Sit in a comfortable position and put a rubber band around your toes.
• Spread them as far as you can. Relax.
• Place a spreader between your toes, then try squeezing your toes together. Relax.

• Do three sets of ten reps per foot.

Repeat these exercises every day to reduce heel pain in a short time. If you feel like it’s getting worse, be sure to make an appointment with your doctor to see what else you can do about it.