Heel pain exercises

The first step in the morning is the worst — that is the signature of plantar heel pain.

How to workThe most effective thing for heel pain is stretching the calf, not rubbing the heel. If you have diabetes, show any new foot problem to a doctor first.

See a doctor, not a stretch

Numbness, tingling or burning in the foot
Sharp heel pain after a fall or a jump
The heel is hot, red and swollen
Any sore or colour change on the foot if you have diabetes

Calf stretch at the wall

दीवार पर पिंडली का खिंचाव

Put both hands on the wall.
Sore foot behind, that knee straight, heel pressed to the floor.
Bend the front knee and take your hips towards the wall.
Hold 30 seconds. Then repeat with the back knee slightly bent for another 30.

Where you should feel it: A stretch mid-calf; with the knee bent, lower, just above the heel.

3 each side, twice a day

Plantar fascia stretch

तलवे का खिंचाव

Sit and rest the sore foot across the other thigh.
Pull the toes back towards the shin with your hand.
Run the other thumb along the tight band in the arch.
Hold 10 seconds. Do this before your first step out of bed.

Where you should feel it: The band in the sole tightening, heel to toes.

10 reps × 3 sets, first thing

Roll the arch

बोतल पर पैर घुमाना

Sit on a chair with a chilled water bottle under the foot.
Roll it slowly back and forth from heel to toes.
Use only as much pressure as is comfortable.
Two minutes.

Where you should feel it: A relieving pressure through the sole, not pain.

1–2 times a day, especially evening

Calf raise

एड़ी उठाना

Hold a wall or chair for balance.
Rise slowly onto the balls of both feet.
Hold at the top for two.
Lower even more slowly, over a count of three.

Where you should feel it: Work in the calf, more on the way down.

10 reps × 2 sets, five days a week

Alongside

Wear something on your feet indoors too — bare feet on a hard floor is the fastest way to bring heel pain back.

Heel pain exercises

Alongside

What this is for

See also