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Pain Excercises
Heel
Pain Exercises
1. Achilles tendon and plantar
fascia stretch
First thing in the morning, loop a towel,
a piece of elastic or a tubigrip around the ball of
your foot and, keeping your knee straight, pull your
toes towards your nose, holding for 30 seconds. Repeat
3 times for each foot.
2. Wall push-ups or stretches for Achilles tendon
The Achilles tendon comes from the muscles
at the back of your thigh and your calf muscles. These
exercises need to be performed first with the knee straight
and then with the knee bent in order to stretch both
parts of the Achilles tendon. Twice a day do the following
wall push-ups or stretches: (a) Face the wall, put both
hands on the wall at shoulder height, and stagger the
feet (one foot in front of the other). The front foot
should be approximately 30 cm (12 inches) from the wall.
With the front knee bent and the back knee straight,
lean into the stretch (i.e. towards the wall) until
a tightening is felt in the calf of the back leg, and
then ease off. Repeat 10 times. (b) Now repeat this
exercise but bring the back foot forward a little so
that the back knee is slightly bent. Repeat the push-ups
10 times.
3. Stair stretches for Achilles tendon and plantar
fascia
Holding the stair-rail for support,
with legs slightly apart, position the feet so that
both heels are off the end of the step. Lower the heels,
keeping the knees straight, until a tightening is felt
in the calf. Hold this position for 20-60 seconds and
then raise the heels back to neutral. Repeat 6 times,
at least twice a day.
4. Dynamic stretches for plantar fascia
This involves rolling the arch of the
foot over a tennis ball or a heel
pain massager etc, while either standing (holding
the back of a chair for support) or sitting. Allow the
foot and ankle to move in all directions over the object.
This can be done for a few minutes until there is some
discomfort. Repeat this exercise at least twice a day.
The discomfort can be relieved by rolling the foot on
a cool drinks can from the fridge.
5. Pen Roll and Alphabet Excerscise
Place a pen on the floor and try to
pick the pen up curling all your toes around the pen.
Once you have the pen hold for 5 seconds and repeat.
Also spell out the alphabet with your large toe, repeat
3 times for each foot. Both exercises help to focus
the stretch of the plantar fascia and promote healing.
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