Heel Pain Exercises

Heel pain normally occurs due to tight calf muscles that may further develop into heel spurs or a condition called plantar fasciitis. The pain occurs due to the tissue damage in the plantar fascia ligament, a bowstring-like ligament extended across the bottom of the foot from the heel bone (calcaneous) towards the toes. There can be various causes that may contribute to heel pain, like tight achilles tendons, exercises that may overwork or damage plantar fascia ligament, or poor foot function, as a result of over-pronation, i.e., flattening of the arches and rolling inward of the foot and ankle. These causes may lead to wear and tear or inflammation of the plantar fascia ligament and calf muscles, which may cause severe heel pain. Hence, there are different heel pain stretching exercises or foot exercises for heel pain that may help to overcome heel pain, and at the same time strengthen the fascia to help prevent additional damage.

Exercises for Heel Pain

Heel Pain Exercise #1
Sit in a chair and take a golf ball, tennis ball, rolling pin or empty beer bottle underneath your foot. Now roll the ball with the arch of the foot back and forth from your heel to the toes. If it doesn't hurt and you feel comfortable continue doing this exercise for 4 - 5 minutes even while standing up as this will make the exercise more effective.

Heel Pain Exercise #2
Sit on the ground or on your bed and keep a rolled up towel around your toes. While holding the towel at both ends, pull the towel towards yourself and keep your leg straight. Hold this position for 20 - 25 seconds and repeat 4 - 5 times, as per your comfort. You can make this exercise even more stronger by pulling harder. Make sure while doing the exercise you feel a strong stretch under the foot and also at the back of the heel and in your calf muscles.

Heel Pain Exercise #3
Stand up and keep your hands against the wall at about your eye level. Keep one leg about a step behind your other leg, in such a way that one leg is straight while the other one is bent. Place the heel of the straight leg on the ground and lean forward so that you can feel a strong pull in the calves. Remain in this position for 20 - 25 seconds and repeat 4 - 5 times.

Heel Pain Exercise #4
Stand on a step and gradually lower your heels over the edge of the step until you experience a strong pull at the back of the heels and in the calves. Hold this position for 20 - 25 seconds and bring your heels back up to the level of the step. Repeat this exercises 4 - 5 times but make sure you don't overdo it.

Heel Pain Exercise #5
Sit in a chair and spread some small pebbles or marbles in front of you so that they can be lifted up with your toes. Keep a water glass or mug next to you, pick up the marbles with your toes and try to place them in the mug besides you.

The above given exercises will not only relieve you from the pain, but will also make the plantar fascia supple and flexible. Hence, these exercises will aid people suffering plantar fasciitis by providing long term treatment and preventing the possibilities of re-occurrence by keeping the calves flexible and reducing the tension in the plantar fascia.