Relieve Heel Pain With These Exercises

Topical exercises are a good way to relieve heel pain caused by inflammation of the tendon membrane of the soles of the feet. You can customize the exercises to your ability without straining the sore area.

One of the most common foot injuries occurs between the heel and the plantar membrane. This is known as plantar fasciitis, which means that the membrane surrounding the muscles at the end of the foot is inflamed.

This structure plays a very important role in the body as it is responsible for maintaining the arc and taking some of the energy generated by the impact caused by each step taken.

Statistics show that at least 50% of people suffer from this type of discomfort due to either an injury, poor shoe choices, or the development of some type of illness.

Fasciitis can affect athletes more often than others,  as well as pregnant women and overweight or obese people. It may begin as a small discomfort and then progress inside the strain, but it can also present as stiffness, swelling, and redness. 

The good news is that plantar fasciitis can be treated naturally with a few stretching exercises.

Would you like to learn how to make them?

Rolling the ball relieves heel pain

This simple ball exercise reduces inflammation due to plantar fasciitis and reduces heel pain.

How to act

• Sit in a chair with your back straight and supported.
• Put the tennis ball on the floor, and roll your soles over it.
• Try rubbing the entire sole of the foot for best results.
• Do this movement for 60 seconds, then pause and repeat twice.

Twist the towel to relieve heel pain

This helps to improve blood circulation and flexibility of the legs.

How to act to relieve heel pain

• Put a towel on the floor and put your feet on it.
• Using only your toes, start crumpling the towel, and hold for a few seconds.
• Return to starting position. Make 3 sets of ten repetitions on each leg.

Jumping strap

To do these stretches you need to have a flexible rubber band for training.

This soothes tension and reduces inflammation on your feet and legs.

How to act

• Sit on a yoga mat and place an elastic band under your arch.
• Stretch the elastic band and try to lift your legs.
• Hold the position for 30 seconds and rest.
• Place the elastic band immediately under your toes, and then stretch for another 30 seconds.

Walking on toes relieves heel pain

Standing on your toes helps to strengthen  the tendons of the stock as well as the tibial muscles.

How to act

• Stand with your back straight and raise your heel, standing on your toes.
• Try to lift yourself as high as you can, then return to the starting position.
• Make 3 sets of ten repetitions.

Stretching

Stretching the heels helps to improve the flexibility of the joints and legs. Practicing this will help reduce the pain and overwork caused by being overweight.

How to act

• Climb the stepboard or even the stairs and support yourself with your toes, leaving your position in the air.
• Lower your positions as much as you can, and then slowly rise back to the starting position.

• Do 3 sets of ten repetitions.

Curvature of the legs helps with heel pain

Making an arch or “dome” with your feet will help the lower parts of your legs, as well as your legs and heels. You can do this movement to reduce pain, tingling, and tension.

How to act

• Stand with your toes pointing down towards the floor, and keep your heels in place and supported.
• Make sure you form an arch with your foot and hold it for 15 seconds.
• Relax, and repeat 10 times.

Spreading toes

This activity targets the processing of the muscles between the bones that support the arch of the leg. 

How to act

• Sit in a comfortable position and put a small elastic band around your toes.
• Spread your toes as well as you can, and then rest.
• Then place an object between your toes (such as a pedicure toe applicator), squeeze them together, and relax.

• Make 3 sets of ten repetitions on each leg.

Repeat these exercises every day to soothe plantar fasciitis in a short time. If you feel that your condition is getting worse, see your doctor to find out what other treatments may work for you.