Heel Pain Stretches
Click here for a great site which outlines 5 basic stretches for chronic heel pain. Unfortunately you have to purchase their apparatus to do these exercises.
Five Stretches For Chronic Heel Pain
A new window will open up, which you can "X" out of to get back to this site. If you would rather not have to purchase special equipment you can do what I've done, and employ a home stretching routine that uses items you would have around the house.
1. Towel Stretch: Sit on the floor with your legs stretched out in front of you. Loop a towel around the top of the injured foot. Slowly pull the towel towards to keeping your body straight. Hold for 15 to 30 seconds then relax - repeat 10 times.
2. Calf/Achilles Plantar Fasciitis Stretches Stand facing a wall place your hands on the wall chest high. Move the injured heel back and with the foot flat on the floor. Move the other leg forward and slowly lean toward the wall until you feel a stretch through the calf, hold and repeat.
3. Stair Stretch Stand on a step on the balls for your feet, hold the rail or wall for balance. Slow lower the heel of the injured foot to stretch the arch of your foot.
4. Toe Stretch Sit on the floor with knee bent. Pull the toes back on the injured foot until stretch across the arch is felt. Hold and repeat.
5. Frozen can roll Roll your bare injured foot back and forth from the tip of the toes to the heel over a frozen juice can. This is a good exercise after activity because not only stretches the plantar fascia but provides cold therapy to the injured area.
Precautions About Stretching
I cannot over emphasize the importance of stretching in the rehabilitation of chronic heel pain. By establishing a daily routine of stretching and strengthening exercises, you will facilitate and shorten your recovery. The goal is to stretch and strengthen the plantar fascia, and the heel and calf muscles, which will decrease the amount of tension on the fascia. This will help avoid the decreased range of ankle movement and very tight Achilles tendons that so often accompany this injury. Doing daily stretching and strengthening, you will help to reduce the likelihood of a reoccurrence of pain.
The key is to do regular and gentle stretching, starting very slowly at first, in order to avoid re-injuring the fascia. This is a case where less is more. The idea is to do gentle stretches, and to do them more often. It is recommended that you do some light stretching at least two times per day, but preferably more than this. Avoid launching into a long, aggressive stretching session, as this could cause more harm than good.
Disclaimer: The information provided on All-About-Bare-Feet.com is of a general nature and cannot substitute for the advice of a medical professional such as a doctor. All-About-Bare-Feet.com is not a medical professional or doctor. Nothing found on this website should be deciphered as an attempt to provide a professional medical opinion or otherwise undertake in the practice of medicine. Use at your own risk.
Click here to get an exclamation of to symptoms and causes of
Chronic Heel Pain