Heal Your Heel Pain at Home with Stretching and Massage
In last week’s blog, we explored how heel pain can cause debilitating pain that can get worse if you don’t treat it promptly. That thick ligament is causing your pain because it’s inflamed and may even have small tears. One of the most effective treatments for plantar fasciitis is to perform targeted exercises to repair your damaged plantar fascia. Stretching and massaging exercises accelerate healing, and you can easily perform such exercises at home.
Stretching and massaging exercises for plantar fasciitis
- Plantar fascia stretch: Place the ball of your injured foot on a stair and slowly drop your heel until you feel the stretch in your arch. Hold for 30 to 60 seconds. Relax and repeat three times.
- Calf stretch: A tight calf muscle can also contribute to heel pain. We recommend this exercise that stretches your calf: Put your palms flat against a wall, about level with your ears. Step back with your affected foot, keeping the uninjured foot forward. Keep your back heel flat on the floor and gently lean into the wall, bending your front leg. Feel the stretch in your calf and hold that position for 30 to 60 seconds. Relax and repeat three times.
- Towel stretch: Sit on the floor with your injured leg outstretched. Loop a towel around the bottom of your foot as you hold each end of the towel in each hand. Gently pull on the towel to bring your toes toward you. Feel the stretch in your calf and hold for 30 seconds. Relax and repeat three times.
- Towel pickup: Lay a towel flat on the floor and place your injured foot on it. Leave your heel on the ground as you curl your toes, grab the towel, and pick it up with your toes. Release the towel and repeat the exercise 10-20 times.
- Frozen bottle roll: Using a frozen water bottle or juice can, roll your injured foot back and forth on it, applying gentle pressure as you roll. Continue for several minutes. Although the icy cold is soothing, you may also roll your arch over a small ball such as a tennis ball.
Dr. Kenneth R. Wilhelm, our board-certified podiatrist, can evaluate your heel pain and teach you how to do these exercises correctly at our Fairfax County podiatry office. Call Clifton Foot & Ankle Center in Centreville, Virginia at (703) 996-3000 or contact us online for an appointment.
