Exercise #1 – take a tennis ball or golf ball and roll it under your foot back and forth on the ground, allowing it to massage the bottom of your foot. If you place the ball in the freezer, the cold temperature will help decrease the inflammation as well.
Exercise #2 – extending your legs, take a towel, belt, or tie and loop it around the ball of your foot and bring the two ends towards you, lightly stretching your foot. You should feel a stretch in your calf muscle and heel cord, which has fibers that are attached to the back of your heel bone. Then, bend your knee and repeat the exercise.
Exercise #3 – sitting in a chair, bend your knee and rest the side of your foot/ankle on the opposite knee. Using your hands, flex and extend the ankle of the affected foot, feeling the stretch in your arch and heel. Repeat these exercises at least 2-3 times a day.
For more exercises and information about heel pain, call our office and set up an appointment with one of our doctors. You will likely have a set of radiographs to rule out any bony deformities, and most importantly, come up with a treatment plan for your heel pain and will incorporate stretching as one of the elements, but there is so much more to it! Visit our office and find out.