- HEEL PAIN: Exercises

HEEL PAIN: Exercises - HEEL PAIN: Exercises

Heel pain exercises can often be necessary for those suffering from discomfort in the foot. Heel pain exercises are usually helpful for some of the most common causes of heel pain, particularly plantar fasciitis and heel spurs. The pain experienced in the heel is often caused by tissue damage in the plantar fascia ligament, which is the bowstring-like ligament that stretched across the bottom of the foot from the heel bone (calcaneous) towards the toes. When tears and inflammation develop, exercises can be used to relieve some of the discomfort of pain and to strengthen the fascia to help prevent additional damage.

Exercises sometimes are the cause of heel pain. Overuse is among the most common causes of heel pain and exercises are often the source. Exercises can cause heel pain through repetitive and excessive stress placed on the heel of the foot, causing the plantar fascia ligament to become overworked or damaged. With such stress, many steps should be taken during exercise to help prevent damaging the foot, including warming up by stretching before as well as after a routine, wearing supportive and properly fitting shoes, and easing into an increasingly difficult routine.

Once heel pain has developed, from either overuse or from other factors such as biomechanical problems, heel pain exercises can be used to ease discomfort. Through various exercises the areas that contribute pain can be stretched which makes the tissue stronger and more flexible, helping to not only ease pain, but also to prevent further occurrences of pain. The specific areas that should be addressed during exercise are the plantar fascia ligament as already mentioned as well as the Achilles tendon and calf muscles which can often add stress on the fascia if they are tight, particularly during running or any of type of exercise.

In addition to heel pain exercises, an orthotic shoe insert is often recommended to be used in combination with stretches in order to help fully treat the conditions. Stretches alone may have moderate success, but if painful conditions such as plantar fasciitis are left unchecked they may progress and cause additional pain. An orthotic such as HTP Heel Seats are a clinically proven method that not only contribute to reduced pain from common heel pain ailments, but also in many cases help to fully treat and reverse the conditions. In addition, HTP also is effective is strengthening the heel and fascia to prevent further episodes of heel pain. Like exercises, Heel Seats are designed to physically re-stretch the fascia thanks to its patented Fascia Bar. In addition, they provide the needed support in crucial points around the heel, while also providing precise acupressure, to help relieve the painful ailment you are suffering with.

A couple important exercises designed to ease discomfort are listed below. Although these can be valuable, when used in combination with other treatment techniques, such as with HTP Heel Seats, there are even greater chances for long-term relief.

Heel Pain Exercise #1 -

Place your hands on a wall in front of you while placing one foot in front of the other. Keeping both your heel flat on the ground, bend your knees so that you can feel the lower part of the leg stretch. Hold this position for about 15 seconds and repeat this stretch several times.

This exercise is useful in stretching the lower leg, particularly the muscles in the calf and the Achilles tendon. By doing this, it can release tension not only in the lower leg, but also tension and stress placed on the plantar fascia.

Heel Pain Exercise #2 -

Another simple exercise is taking a tennis ball, rolling pin, or other small rolling device and placing it under the foot. Next, roll the foot over the ball or rolling pin, allowing the device to slide over the bottom on the foot.

Despite its simplicity, this exercise is useful for stretching the plantar fascia. By doing this, you are making it more flexible and can help relief not only tension for moderate amounts of pain. Regularly doing this exercise helps to keep the ligament flexible and strong.