Heel pain is very often caused by abnormal bone growth, a so-called heel spur. An overgrown bone causes severe pain in the heel when walking or performing other activities. Most often, symptoms are more troublesome in the morning, but they can also worsen after exercise.
Worse, it can also damage your ankle over time. Find out what exercises to do to combat heel pain effectively and avoid further health problems.
Where does heel pain come from?
- Elderly people.
- Overweight people.
- People suffering from flat feet.
In addition, factors such as:
- wearing incorrectly selected shoes
- long-term wearing of high-heeled shoes
- injuries and injuries during sports
- other mechanical injuries
- being constantly in a standing position
Exercises to relieve pain in the heel
1. Exercise with a towel
It is one of the best exercises for ailments such as heel pain.
- Put a towel on the floor.
- Sit on the chair.
- Try to grab the towel with your toes and pull it towards you.
- You can also put something on a towel to increase the load.
2. Exercise with a strap
This is a great way not only for people suffering from heel spur, but also other diseases and pain in the feet.
- Sit on the floor, straighten up and stretch your legs out in front of you.
- Place the strap under your feet and bring the strap to your leg.
- Let two opposing forces work – your pulling the belt and pushing it away with your foot.
- Hold this position for about 20 seconds.
- Perform 25 repetitions, even 2-3 times a day.
3. Ball exercise
In this exercise you will use a small tennis ball. It is a very effective exercise for people struggling with plantar fasciitis.
- Roll the ball on the floor with your foot.
- This will loosen the sole of your foot and relieve pain.
- At the end of the exercise, increase the pressure and roll the ball from the toes to the heel.
4. Exercise with a bottle of water
To do this exercise, you must first freeze the water bottle. Then, wrap the frozen bottle in a towel and place it on the floor.
- Press your foot against the bottle and roll it over the floor for at least 5 minutes.
- Repeat 3 times a day.
It is an exercise that not only stretches but also relieves pain. Plus, the soothing properties of ice will bring you relief for a long time.
5. Stretching the calf muscles
- It is a very simple exercise. Start by resting your hands on a wall or table.
- Put one leg forward and bend at the knee.
- Tighten the other one tightly and straighten it.
- The more you lean forward, the more you stretch your calf.
- Hold in the position for 10-15 seconds and change the leg.
How else to fight heel pain?
- Limit your physical activity for a while and try to rest.
- Choose comfortable and well-fitting footwear that will not worsen pain and inflammation symptoms. Shoes should have a flexible sole, but not completely flat.
- Invest in professional shoe inserts that will absorb shocks and allow you to avoid pain.
- Use ice packs several times a day.
- Consider dieting to minimize stress on the soles of your feet.
The above article is for informational purposes only and cannot replace a visit to the doctor. If the heel pain is very intense, be sure to visit a specialist who will order the appropriate tests and prescribe treatment.