13 Best Exercise For Heel Pain

Introduction:

Depending on the person, the Best Exercises for heel pain may involve different calf and foot stretches.

Strengthening the muscles, tendons, and ligaments surrounding the heel while improving general foot function are important result of exercise for heel pain. The right exercises can help relieve pain, lessen inflammation, improve flexibility, and stop Heel pain from happening again.

A common condition, heel pain can be caused on by a number of conditions, such as plantar fasciitis, Achilles tendonitis, stress fractures, or heel spurs. It may severely limit a person’s capacity to move freely, exercise, and perform out daily routine activities. While getting a proper medical diagnosis and advice is important, you can manage heel pain and improve healing by including certain exercises in your routine.

Over time, pain is reduced by rest, orthotics, and exercise (range of motion exercises, stretching). If you ignore heel pain or don’t receive treatment during the acute stage of the illness, you could develop chronic issues that need more time to heal. There are several causes of heel pain besides underlying medical conditions. Poor fitting shoes, wearing shoes with too much heel, spending a lot of time on your feet, overuse such as taking long walks or marathons, sprains or trauma are a few examples.

Exercises that are used in physiotherapy include stretching exercises (specifically, stretches of the gastrocnemius and soleus muscles), helped exercises, ankle joint movement, and end strengthening exercises that build muscle strength.

The causes of heel pain:

One of the most common signs of foot and ankle problems is heel pain. Either the side or back of the heel may hurt.

Many illnesses can cause heel pain, including the following:

Plantar fasciitis
Retrocalcaneal bursitis
Stress fractures
Inflamed tendons
Bone spurs
Achilles or flexor tendonitis

In order to start receiving the right physiotherapy treatment for your heel pain, To identify and confirm the specific cause or condition of your heel pain, it is important that you go through a physical examination as well as a medical evaluation.

It may be challenging to perform daily tasks and regular activities like walking when suffering from heel pain. Most painful heel conditions can be resolved without surgery with the help of physiotherapists, medications, or orthoses, but your body needs time to heal from pain.

Heel Pain Symptoms:

Stiffness.
Swelling.
Tenderness.
Pain
The excess bony growth on the heel.
Bruising or redness

Advantages of exercise:

Improve your balance or posture.
letting muscles relax.
Lower your level of pain as much as you can.
Increase your level of flexibility.
Weaker muscles get strengthened as a result.
By exercising, you can regain your range of motion.

Before beginning an exercise program, take the following actions:

It’s important to think through a few safety precautions and maximize the advantages before starting any exercise program. To find out which exercises are best for your particular issue, speak with a doctor or a physiotherapist.

It’s important to pay attention to your health and stay away from pushing through challenges. Even though some soreness is normal after exercise, severe or persistent pain could be a sign that you’re pushing yourself too hard. You should start with low-impact exercises and work your way up to more difficult ones as soon as you can.

Maintaining correct form and technique is essential to preventing additional injuries. See a physiotherapist if you have any questions about how to properly carry out your routine of exercise correctly. Warm up your joints and muscles before beginning any exercise to help them get ready for the workout.

Exercise For Heel Pain:

You can lessen the issues related to heel pain by strengthening your foot with the following exercises.

Ankle pump

Sit in bed or on the floor.
Start with the foot and rotate in clockwise circles twenty times.
Once you’ve finished, reach 20 more circles in the opposite direction.
Then return to your neutral position after that.
Next, relax.
Five to ten times through, repeat this exercise.
Repeat with the other foot.

Ankle Inversion With resistance band

Place your legs straight out in front of you while sitting straight on the floor.
Avoid moving your hips at all during this exercise.
With a resistance band placed around your upper foot and looped around the bottom of your lower foot, compare your left leg over your right.
Grab the band’s end firmly in your palm.
Move the foot with the resistance band around it, your upper foot, slowly away from your lower foot.
Rotate your ankle inward and slowly return it to its starting position to achieve this.
Next, relax.
Five to ten times through, repeat this exercise. Repeat with the other foot.

Standing heel raise

Start by taking a comfortable standing position on the ground.
Take a chair if support is required.
Raise your heel and shift most of your weight to the outsides of your feet.
For five seconds, maintain this position.
Then return to your neutral position.
Next, relax.
Five to ten times through, repeat this exercise.

Standing calf stretch

Keep a space of at least a comfortable distance from the wall.
With your hands shoulder-width apart, lean forward and place them on the wall.
With one heel on the ground and the other foot closer to the wall, extend one foot (the side that needs to be stretched) behind you.
Until you feel a stretch in the calf of the extended leg, lean your hips against the wall.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Step backward with your foot for a deeper stretch.
Five to ten times through, repeat this exercise.

Towel stretch

Stretch your legs out in front of you while seated on the floor.
Make a strap or a towel around one foot’s heel.
Pull the towel gently to lift your ankle and toes off the ground.
Hold this position for a few seconds.
Then return to your neutral position.
Next, relax.
Five to ten times through, repeat this exercise.

Seated plantar fascia stretch

As you sit in a chair, position your right ankle with your left leg’s knee correctly.
Using your right hand, gently fold your toes back into the front of your ankle.
Maintain this position for a short while.
Then return to your neutral position.
Next, relax.
Five to ten times through, repeat this exercise.

Towel curl

Place your feet firmly on the ground and settle into the chair.
Maintain a straight body posture with your legs and feet, and point your toes forward.
Put a towel across your front.
Plant your heel, raise your foot, and then push it back.
Your heel needs to be straight on the ends of the towels.
Make contact with the towel by extending your toes with your middle foot and both sides, if at all possible.
Pull the towel toward you while maintaining your toe grip.
Try to place a large circle under the arch.
A tiny bit of towel will move each time you pull back and straighten your foot.
Then return to your neutral position.
Next, relax.
Five to ten times through, repeat this exercise.

Ball role

Start with a relaxing seating position on the chair.
Step onto a golf or tennis it ball that is level with the floor.
Step on the ball and make it move in both directions.
For three to five minutes, do this with each foot.
Then return to your neutral position.
Next, relax.
Five to ten times through, repeat this exercise.

Resistance Band Dorsiflexion of the Ankle

Sit down on the mat in a long pose with your legs straight out in front of you.
Wrap the band around one foot and hold tightly.
Once you have gently pointed your toes in your direction, take a step back.
Then return to your neutral position.
Next, relax.
Do this five to ten times over.

Resistance Band plantar flexion of the Ankle

Sit on the floor with your other leg comfortably resting and one leg bent at the knee.
Your heel should be on the floor.
Holding the ends of the band with both hands, loop it around the front of your foot.
Gently point your toes forward and then back to release the pressure.
Then return to your neutral position.
Next, relax.
Do this five to ten times over.

Seated foot stretch

Start with a relaxing seating position on the chair.
Place the injured heel over the ground.
Bring the toes close to the shin to tighten the arch of the foot.
Plantar fascia tension can be felt with the other hand on the bottom of the foot.
Hold this position for a few seconds.
Then return to your neutral position.
Next, relax.
Do this five to ten times over.

Toe to wall stretch

Place yourself facing a wall.
Place one leg straight behind you and one forward, slightly bent, to form a straight line.
As you lean forward and move your hips toward the wall, maintain a straight back leg and a flat foot.
Your calf on the leg directly behind you will feel stretched.
Release after a few seconds of holding.
Then return to your neutral position.
Next, relax.
Do this five to ten times over.

Alphabet Stretch

You’re able swing your feet loosely over the edge of your bed or off the edge of your seat.
Trace the letters A through Z in the air with your big toe, imagining it to be a pen.
Then return to your neutral position.
Next, relax.
Do this five to ten times over.

Which safety measures are necessary when exercising?

Take a rest time in between workouts.
Stop immediately if you begin to feel more uncomfortable.
When you exercise, keep your back straight.
Follow proper form when performing the exercise, making sure to stretch, stays fresh, and repeat as recommended.
Wear loose clothing while working out so that your body can move freely.
Stretch the uncomfortable tight muscles, but do not allow yourself to experience a sharp or harming pain.
At no point during your workout should you attempt to hold your breath. You will need to take a deep breath in and exhale slowly at some point during the exercise. Breath protection makes your muscles more anxious, which raises your blood pressure.

When is it advisable to avoid participating in the exercise?

My muscles burn a lot.
Edema or pain in the joints.
If there is pain or numbness.
Fever
Headache
Stop exercising if it hurts.

How Can Heel Pain Be Prevented?

Your heel pain can be avoided by wearing shock-absorbing soles, strong shanks, and supportive heel counters. Additionally, you should warm up and stretch right out of bed before beginning any strenuous activity that calls for muscle relaxation, wear suitable shoes for every physical activity you participate in, and take it slow throughout. Avoid wearing footwear with very high heels or soles. For those who are obese or overweight, losing weight m ay also help avoid heel pain.

Heel Pain Risk Factors:

Heel pain can result from anything, or from any specific activity, that places a lot of pressure and strain on your feet. Heel pain can also be caused by the way you walk and the structure of your feet. The way you walk and the structure of your feet can also cause heel pain.

Raise your risk of getting this condition’s heel pain;

Are obese or overweight.
Include high arched feet, flat feet, or arthritis in the feet and ankles.
High-impact exercise: sprinting or jumping for fitness or sports.
Extended periods of standing, particularly on cement floors.
Wear fashionable high heels or ill-fitting shoes without any comfort or arch support.

To maintain healthy, strong feet:

Before working out, give yourself a thorough warm-up.
When playing sports and other everyday activities, wear supportive footwear.
Replace any damaged shoes right away.
Increase your strength and flexibility gradually while strengthening the feet and ankles.
Avoid uneven ground, especially if you’re jogging.
Avoid jogging uphill excessively.
Make sure you get enough rest and take good care of yourself to avoid getting hurt again.

FAQS:

Does exercise relieve the pain in the heel?

Yes, Regular exercise can help heel pain heal or go away. Exercise includes stretching because it increases muscle flexibility. Strengthening exercises increase the strength of particular muscles. Exercise includes strengthening and stretching the muscles and ligaments that attach to your heel. After completing the pain-free range exercise, move on to the strengthening exercises.

Can heel pain be relieved by walking?

Your heel condition is the deciding factor. Walking during the acute phase of your condition should be avoided; instead, you should take it easy and rest until the pain passes. If not, walking could worsen your heel pain and make it worse. Begin by walking as little as possible.

Is uric acid the cause of heel pain?

Gout is a type of inflammatory arthritis caused on by the body producing too much uric acid. Urate crystals can be shaped by this excess uric acid. When those crystals affect a joint in addition to the heel, they may cause uncomfortable side effects that are unexpected and severe.

Can heel pain be relieved by massage?

Massage therapy improves blood flow to the massage area while also relieving muscle pain and tightness. which release the tense muscles’ pain and promotes relaxation. One more massage therapy technique is the breaking of lumps, which relaxes the muscles.

Is diabetes the cause of heel pain?

A common foot condition that frequently results from elevated blood sugar levels can make your foot condition worse. Inflammation of the planter facia, a band of tissue that runs from the top to the bottom of the foot, is the common cause of plantar fasciitis. You should monitor your blood sugar levels in order to lessen the variations in the state of your feet. Keep up your diet and get regular exercise to stay in shape and be healthy.

How can I stop my heels from hurting my feet?

When you can, take a break and lift your heel.
Every two to three hours, place an ice pack (or bag of frozen peas) wrapped in a towel on your heel for up to 20 minutes.
Put on comfortable, cozy shoes with a soft sole and a low heel.
Put on heel pads or soft insoles when you wear shoes.

Why am I having heel pain?

Obesity, poorly fitting shoes, running and jumping on hard surfaces, unusual walking gait patterns, injuries, and specific illnesses are among the common causes of heel pain. The inflammation of the plantar fascia, which runs the entire length of the foot, typically comes on by overstretching.

Should I still exercise if I have heel pain?

The plantar fascia’s capacity for handling loads can be improved by both general and targeted strengthening exercises. Reducing the amount of time you run, walk, or jump may be necessary until your tolerance to exercise has improved if you are feeling more pain during these activities.

Is heel pain better with hot water?

You might be able to lessen morning heel pain if you massage your feet before getting out of bed. Applying heat first can be helpful if you’re trying to relieve foot pain following exercise or a long day on your feet.

Which exercise works best in treating heel pain?

Ball role
Towel curl
Towel stretch
Standing calf stretch
Standing heel raise

Does using cold water relieve heel pain?

Put some ice on your arches and heels.
This is due to the fact that icing decreases blood vessels, which can reduce pain and swelling caused by inflammation. You can place a towel-wrapped cold pack or an ice bag on the bottom of your heel and arch. Or perhaps you could soak your feet in an ice bath.

Does stretching relieve the pain in the heel?

Heel pain can be reduced and flexibility increased by stretching the calf muscles and plantar fascia. This exercise can be performed multiple times a day, both before and after an activity.

Does exercise relieve heel pain?

Keeping yourself physically active and engaging in regular exercise that targets strengthening and stretching the muscles and ligaments that connect to your heel is one of the best strategies to prevent pain.

What can I do to avoid heel pain?

Some types of heel pain can be avoided by keeping your calves, ankles, and feet strong and flexible. Make sure to stretch and warm up before beginning any exercise. Put on shoes that fit properly, are comfortable, and provide the ideal amount of arch support.

Does pain in the heel go better?

Heel pain usually goes away on its own with at-home care. If you have mild heel pain, consider the following: Relax. If at all possible, stay out of activities that put stress on your heels, such as running, extended standing, and walking on hard surfaces.

Does taking rest relieve heel pain?

One common foot and ankle complaint is a painful heel. Over time, pain is reduced by stretching, orthotics, and rest. Ignoring heel pain and not treating it can lead to chronic issues that need more time to heal. Rarely does heel pain require surgery.

References:

Prajapati, D. July 14, 2023. The Top 15 Activities to Reduce Heel Pain – Samarpan Physiotherapy. Samarpan Clinic for Physiotherapy. You can find above 15 heel pain exercises at https://samarpanphysioclinic.com.

Medical Recommendation Six Plantar Fasciitis and Heel Pain Exercises. 26 March 2024. Choose PT. Six heel pain and plantar fasciitis exercises are as follows: Choosept.com/health-tips https

October 24, 2023: Villines, Z. Effective stretches and exercises for heel pain and plantar fasciitis. This article, “Medical News Today (USA): 324535,”

Image 1, Zimmer Biomet: Pioneers in Orthopedic Healthcare. (2024, June 13). Zimmer Biomet. What is the URL for ZimmerBiomet?

Image 2, With left resistance, perform an ankle inversion on the surface of the floor. skimble.com (n.d.). The way to complete the left ankle inversion while seated on the floor with resistance: Exercises: https://www.skimble.com/72355

Image 3, On January 17, 2020, Trish. The Top Exercises To Prevent Falls (With Pictures). Go to SeniorSafetyReviews.com. Here are the top fall prevention exercises that include pictures: https://www.seniorsafetyreviews.com/

Image 4, Knee Pain Explained: Enhance Your Flexibility with Calf Stretches (n.d.). Over at Knee-Pain-Explained.com. Calf stretches: https://www.knee-pain-explained.com/

Image 5, On February 8, 2020, Ms. E. Q. The Right Way to Stretch Your Achilles Tendon. incredibly well-fitted. stretches for the Achilles tendon (3120291) at https://www.verywellfit.com

Image 6, Southwest OrthoIndy. May 28, 2015. Stretching the Plantar Fascia While Seated [Video]. You Tube. YouTube: https://www.youtube.com/watch?v=l5zCe0AdQks

Image 7, Exercise using a towel to curl in a sitting position without weight (fig3_304915344)

Image 8, Exercise ball for the feet – bshopen.ibermaticoss.com (n.d.). Ball for Foot Exercises: https://bshopen.ibermaticoss.com/category

Image 9, Shy, L. (26 June 2018b). Exercises for Building Ankle Strength. Ankle-strengthening exercises (31081972), Popsugar.com/fitness

Image 10, Strengthening of the plantar flexor. No date given. Health System of Saint Luke. Strengthening of the plantar flexion, Saint Luke’s Kansas

Image 11, (n.d.) Seated Hamstring Stretch. [Video]. The website Hingehealth provides information on seated hamstring stretches.

Image 12,What are the best calf stretches? https://www.popsugar.com/fitness/3102547

Image 13, Harvard Health Publishing, May 21, 2020. The “alphabet exercise” can help strengthen your ankles and feet [Video]. You Tube. Visit YouTube to view this: https://www.youtube.com/watch?v=vHMJ0zgrsFU