9 Exercises For Heel Pain

A large number of people suffer from the problem of heel pain. It can be due to a medical condition called plantar fasciitis, in which the ligament located in the feet gets affected. Subjecting the body to continuous movement like running and doing step exercises can lead to this problem. Also, when a person becomes overweight, there is a lot of pressure on the feet and there is damage in the plantar fascia ligament. Due to these causes, there is heel pain with inflammation. Exercise is the best way to fight heel pain. We will suggest some easy exercises that will give relief in this problem. Do these exercises in the comfort of your home with the help of some easily available things like towel, ball, pen and pebbles.

Following Are The 9 Exercises For Heel Pain:

1. The Pebble Exercise

The pebble exercise involves lifting the pebbles with the toe fingers. The exercise is done in a sitting position. Be seated on a chair while keeping a glass or mug slightly ahead of the chair on the floor. Spread a few pebbles on the floor. Lift a single pebble with toe fingers and keep it on the mug. Like this, lift all the pebbles and keep them in the mug. Do this thrice a week. Instead of pebbles, you can use marbles.

2. Wall Stretch For The Calves

Wall stretch for the calves is done in front of a wall. For this, stand near a wall with your face towards it. Be slightly away from the wall. Hold the wall with both hands with palms resting on it. Place one leg ahead of the other one close to the wall. Bend this leg and do a stretching movement while keeping the other foot behind this leg. Hold and return to starting position. Do this three times. Do the exercise with the opposite leg also.

3. Tennis Ball Rolling

Tennis ball rolling is an easy exercise that helps in reducing heel pan. Sit on a chair with a tennis ball kept on the floor slightly ahead of you. Place the foot of one leg on the upper part of the ball and start rolling. Roll the ball in all directions. Continue rolling the ball for some time. Do this exercise two times daily. You can also this exercise in a standing position facing the backside of the chair. Place the hands on the chair and hold it while doing the rolling.

4. Wall Squat

Do the wall squat to get relief from the problem of heel pain. Stand near a wall. Keep the face towards the wall. Hold the wall with both hands while keeping the palms flat on it. Take one leg slightly ahead of the other leg near the wall. Take the body down towards the floor and do a squatting movement for a nice stretch. Hold for half a minute and then return to original position. Repeat and do the exercise with the opposite leg.

5. Foot Rolling With Foam Roller

Do a foot rolling movement on a foam roller. Sit on a chair. Place the bottom of one foot over the roller and do a rolling movement in a forward and backward direction. Continue the rolling for one minute. Do this with the opposite foot also. You can also do this exercise with the help of a can and water bottle.

6. Pen Roll Exercise

Pen roll exercise is very good for relief in heel pain. For this, you need to sit on a chair with a pen kept on the ground slightly ahead of you. Lift the pen upwards with the fingers of the toe of one leg. Curl the toes on pen, hold and return to starting position. Do this several times.

7. The Plantar Stretch

The plantar stretch is an effective exercise for heel pain. For this, be seated on a bed or floor while keeping both feet at the front side stretched out. Fold one leg from the knee and hold the feet with the hands. Stretch the feet towards the body by pulling it. Hold the stretch and return. Repeat three times. Do the exercise with the opposite leg.

8. Feet Stretch With Towel

Do a feet stretch exercise for reducing pain in the heels. Sit down on a chair. Hold a towel in hands. Fold the towel half to make a sling or strap. Lift one feet up and place its arched part between the towel strap. Pull the towel upwards to stretch the feet upper part. Hold for half a minute. Do this three times.

9. Alphabet Tracing And Spell Exercise

Alphabet tracing and spell exercise is quite effective for the problem of heel pain. For this, you need to sit on a chair. Lift one toe upwards and trace an alphabet or letter in the air. Do this three times. After this, do the alphabet tracing exercise with the opposite leg. It will stretch the toe and give relief in pain.