What should I do? I have a heel pain!
Those first few steps out of bed every morning are always the hardest, hobbling yourself away from the warm confines of your sheets out into this big world. It can be frustrating for people suffering from plantar fascia strain. Heel pain is one of the most common conditions we see.
One way that can help to improve muscle strength and promote flexibility in the ligaments, tendons and muscles of the feet is performing stretches. It can help to relieve your heel pain. Having tight muscles in your lower legs or feet can increase your risk of developing, or aggravate existing conditions such as plantar fasciitis, heel spurs, Achilles tendonitis, and another conditions that cause pain in the heel.
What types of stretches for heel pain can I do?
The types of stretches for heel pain that will be appropriate for you will entirely depend on what is causing your pain. Here are some of the stretches that the podiatrist will suggest:
Alphabet Stretch: This is one of the stretches for heel pain that is great to perform first thing in the morning, and then at any time of the day when you find a moment and you are seated. This stretch helps to loosen scar tissue, reduce inflammation and strengthen the muscles of your ankle and foot.
- Hang your feet over the edge of your bed, or freely off the edge of your seat.
- Imagine that your big toe is a pen, and use it to trace the letters A to Z in the air.
- Repeat for each foot.
Calf Stretch (Runner’s Stretch, Floor Stretch): Tight muscles in the feet and calves can make plantar fasciitis and Achilles tendonitis worse. This stretch helps to loosen the calf muscles to relieve the pain.
- Place your hands against a wall
- Take a step back so that you are standing about half a metre away from the wall
- Take another step back again with the leg you want to stretch, keeping the leg straight
- Keep your heel on the floor and turn your toes inwards slightly
- Bend the other leg lightly as you lean your body forwards. You should feel the stretch working down in the area of the calf belly / Achilles tendon in the back of your lower leg.
- Hold the stretch for around 25 to 30 seconds. Repeat 5 times. Each side.
If it is uncomfortable to keep your leg straight, you can begin the stretch by starting a bit closer to the wall. Then, keeping your rear leg slightly bent.
Are you experiencing this condition? One of our podiatrist can assist and recommend what treatment options are best to get you back on track. ✅
We hope you have a feetastic day! 👣☀️
-The Chelsea Clinic and Team
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