3 easy exercises to reduce heel pain

Heel pain is the most common and the most neglected problem people face all around the world. How often do we hear our parents, relatives, or even friends complaining about severe heel pain? Too often than we would like and still we keep on ignoring it. Some people take pain medications daily but still, the pain does not go away. If you want to treat your heel pain in a proper way, first you need to know more about it.

Your heel pain is the result of plantar fasciitis, caused by stress or pressure on the ligament plantar fascia which connects your heel with the front of your foot.  Any added pressure on the ligament, either from running or weight gain, can cause it to tear and get damaged. This damaged ligament is what causes the inflammation and the frustrating pain. Medications are one way to go but you can also cure it with the help of some simple exercises.

Here are some easy exercises that can help you reduce your heel pain significantly.

1.       Stretching your calves is one of the best ways to reduce heel pain. Follow this simple routine daily. The first thing you need to do is to stand in front of a wall at an arm’s length. Be comfortable and loosen your body, then situate your left foot ahead of the right one. With immense care and gentleness, bend your left leg forward and maintain the right knee straight. Do not bend your right knee or lift your foot. Be in the same position for about 20 to 30 seconds before going back to your initial position. Repeat this process for 3 to 5 times before reversing the leg and doing it again. This exercise is really helpful in treating heel pain and stretches your lower calf muscles to avoid any further issues.

2.       Morning exercises are really effective if done regularly. Here is an exercise that you should definitely try to get rid of your stubborn heel pain. All you need to do is sit up, with both your legs extended in front of you. Keep them together and point both your toes outwards and hold the position. You can stay for around 2 to 3 seconds before pulling it forward and keep the position. Do it ten times. You can also finish it off with some massage on the soles of your feet. Just use your fingertips and thumb and massage the ligament and the area that troubles you the most.

3.       For the third exercise, you will need a chair and a towel. Grab the chair and take a seat. After you are comfortable, use the towel and fold it to make an exercise strap. All you need to do is place the strap on the arches of your feet and grab the towel’s ends with both your hands firmly. Pull your feet towards your body through the ends of the towel. Hold the position for 20 -30 seconds and repeat it thrice. While exercising and stretching, take extra precaution and be as gentle as you can.