With the warmer weather, outdoor activities are beckoning, but are you in too much pain to get out and enjoy what you love to do? Sore heels can affect you from morning until night and really disrupt your routine. The good news is, there are some simple stretches for heel pain that can help.
Try placing a phone book a couple of feet from the wall. Stand on it with your heels hanging over the edge, then slowly lean forward putting your weight against the wall with your hands. This gently stretches the plantar fascia ligaments, as well as your calf and Achilles' tendon.
Similarly, the staircase stretch involves standing on a step with your heels hanging over the edge, but this time you simply raise and lower yourself on your toes. Walking around on your tiptoes accomplishes the same thing.
Now take a seat and place a water bottle on the floor in front of you. Roll the sole of your foot over it from the ball of your foot to the heel. You can even freeze the water bottle so you’ll be icing your foot in the process!
While you’re sitting down, replace the water bottle with a mug and several pebbles scattered around it. Pick up the pebbles with your toes and place them in the mug. This takes practice, but it’s a great exercise for strengthening the muscles in the soles of your feet.
Before you even get of bed, there are stretches you can do to start your day out right. Straighten your legs in front of you and pull your toes toward you, either with your hands or a rolled towel. Alternate flexing and pointing your toes. Even a plain old foot massage can do the trick.
If the words, “Let’s go for a walk,” make you cringe because of painful heels, try these simple exercises for a pain-free day of fun.
To find out more stretches for heel pain, call Dr. Raymond A. DiPretoro Jr. at (302) 623-4250, or stop by the Glasgow, Wilmington or Newark, DE locations of Advanced Foot and Ankle Center Inc. today.
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