3 Exercises for Treating Heel Pain
Plantar fasciitis is characterized by chronic pain in the heel and the bottom of the foot that feels like inflammation, but points to a larger problem. It’s a degenerative tissue problem that affects the area from the heels to the toes.
The condition is very common in people who are flat-footed, above their recommended body weight, those who have high arches in the feet, and those who stay on their feet all day. People who like to run and women who are pregnant are prone to the condition as well, because they are more likely to exert greater pressure on their heel.
The chances of recovery for people with plantar fasciitis with regular and minimally invasive treatment is very high. There are several stretches and exercises you can do to facilitate better recovery and healing. Here are some that you should try before you schedule an appointment with us for better guidance.
Calf stretches
Heel pain can sometimes shoot upwards to the rest of your leg, which is why you should focus on stretching tight muscles in the feet and the calves.
Lean against a wall and stretch out the leg that’s affected while keeping the other knee bent. Make sure both your feet are flat on the ground. Stretch for at least 10–15 seconds and take deep breaths.
Foot flexes
Regulating the blood circulation in your feet can help you relieve tension and ease pain in the calves and feet. You can use a towel or purchase an elastic stretch band for this exercise.
Take a seat on the floor and straighten out your legs, to wrap the elastic around it. Point your toes forward and away from the body as gently as possible and then return to the position. Repeat this at least ten times and take deep breaths.
Rolling stretches
Loosening up your foot muscles regularly is very important. You can do this easily by taking a round object like a rolling pin, tennis ball or golf ball and rolling it under your feet back and forth. You can invest in foot foam rollers for greater comfort if the condition persists for a long time.
Sit on a chair with your back straight and roll a round object on the arch regularly for at least a couple of minutes. You can soak your feet in warm water afterward to relax them even more.
Minimally invasive procedures are also one of the best routes for most orthopedic procedures! In addition to bunion and heel pain treatments, our certified foot doctors in Miami provide minimally invasive reconstructive foot and ankle surgery options for heel spurs and neuromas (pinched nerve).
Reach out to us today for more information.