Pain in your heels and ankles can make enjoying your favorite activities or performing daily tasks difficult. Common conditions that cause heel and ankle pain include arthritis, plantar fasciitis, tendinitis, tendon and ligament tears, sprains or fractures. With the large amounts of stress placed on your ankles and heels each day, alleviating pain in these areas can be difficult. While it is best to consult a physician if you are experiencing ankle or heel pain, a series of exercises can help to alleviate pain and increase the function in your ankle and heel.
Wall Stretch
A wall stretch can help to strengthen your calf muscles, which are directly connected to your heel cord and ankles. To complete this exercise, stand with your hands palm down against a wall. Place on of your feet in front of the other so that there is about two feet between your legs. Your back leg, the leg that is going to be stretched, should be fully extended with your heel firmly planted on the ground and your foot facing the wall. Your front leg should be bent at the knee. Again, your foot should be firmly planted on the ground with your toes facing the wall. Only a few inches should be between your toes and the wall. Slowly push your hips forward to the wall while keeping your back straight and your feet on the ground. You will feel a stretch in your heel cord and calf muscles. Hold this stretch for 10 seconds. Complete one set of 10 repetitions for each leg. It is important to remember that will completely this exercise you should never stretch to the point were you experience pain.
Plantar Fascia Stretch
A plantar fascia -- the thick band of tendon that runs from your heel to your toes -- stretch can help to alleviate pain in your heels. This stretch is performed while seated. Sit straight up with your back against the chair. Your knees should be bent and your feet should be on the ground. Cross one leg over the other. Your foot should be resting on the knee of your opposite leg. Using one of your hands, grab your toes. Slowly pull your toes toward your body. You will feel a stretch in the heel along with the bottom of your foot. Hold this position for a count of 10. Relax and repeat. Complete 20 repetitions of this exercise for each of your feet. The American Academy of Orthopaedic Surgeons recommends completing this exercise when you wake up in the morning before you are on your feet all day.
Ankle Range of Motion
Ankle range of motion exercises can help alleviate pain and increase the mobility of your ankle. To complete these exercises, sit on your couch or on your bed. Position yourself so that your foot and ankle are hanging off the edge of the bed or couch -- your legs should be fully extended. Start by making half circles with your ankles. Slowly move your ankle from side-to-side. This will help to improve your range of motion. Complete this exercise for 30 seconds. As your range of motion continues to increase, make full circles using your ankle. Make full circles clockwise for 15 seconds. Use 15 more seconds to make circles counter-clockwise. You can also write the ABC's in the air using your ankle and big toe as a guide. Go through the letters of the alphabet and try to write them as large as possible. The only movement that should be occurring while you complete these exercises are movement in your ankle joint. Repeat these exercises a few times each day.
Heel Strengthening
Heel taps can help to strengthen your heels and ankles. Take a seat. Make sure you are seated with good posture and your feet on the ground. Start with one foot, Position your foot so that only your heel is touching the ground. Slowly lower your foot so that you are able to tap your toes on the ground. Complete one set of 20 repetitions for each foot. Another heel exercise is heel walking. Simply raise up on your heels and try to walk across the room only walking on your heels. Walk for 15 seconds at a time. Try to complete 10 repetitions.
