Heel pain can stem from many medical causes, including bone spurs and bruises, arthritis, bursitis and nerve damage. Plantar fasciitis and Achilles tendonitis are two of the most common sources of heel pain. Plantar fasciitis is the inflammation of the band of tissue that runs along the sole of your foot, called the fascia. Achilles tendonitis is the inflammation of the tendon that runs from your heel up to your calf. These and other conditions that produce heel pain can be helped at home with exercises.
Toe Curls
The toe curl or toe grasp exercises both strengthens and loosens the muscles that surround your fascia on the bottom of your foot. One of the causes of plantar fasciitis is tightness in these muscles and the fascia itself. Though you might feel pain in your sole, most of the discomfort of plantar fasciitis is referred pain in your heel.
Toe curls mimic the action of trying to pick up an item with your toes. Curl your toes downward as if you were reaching for something underneath your foot. Make the stretch easier by placing small marbles or a dishcloth on the floor to grasp with your toes. Work up to 50 repetitions at a time, as your pain allows.
Achilles Stretch
Performing a stretching to increase flexibility in the Achilles tendon can be beneficial to heel pain that comes from either Achilles tendonitis or plantar fasciitis. Stand facing a wall with both feet also pointed toward the wall. Stand on your affected foot with your knee slightly bent. Lift up your other leg as if you were going to take a step, but keep it suspended in the air. Place your hands on the wall for support and rock forward and backward on your foot. Rock for 20 seconds if possible, then stop rocking and lean your body to the left and hold. Lean to the right and hold; each stretch should be held for 20 seconds.
Toe Walking
Heel pain that is referred from tight muscles throughout your lower leg or from weak ankles or plantar fasciitis can be helped through toe walking. Simply raise yourself up on your toes and walk without touching you heels to the ground. Keep your back and ankles straight to avoid injury. This exercise strengthens your calf muscles, your Achilles tendon and also loosens up the fascia.
Ankle Exercises
Arthritis in the joints of your foot, particularly the ankle, can cause your heel to hurt, even if you do not have any direct inflammation in the area. Rheumatoid arthritis is a form of the disease that commonly affects small joints, including those in your feet. Keeping your joints flexible and maintaining a full range of motion can prevent pain and stiffness, and may ease your heel pain. Ankle rotations -- making small circles with your ankle -- can help restore fluidity to your joints. Ankle bends may also be beneficial, and are similar to toe-walking exercises. Place your toes on the floor and raise your heel up as far as you can. Hold the position for a second and return your foot to the floor.
References
- Sports Injury Bulletin: Some Tips to Beat a Swollen Achilles Tendon and the Pain That Comes With It; Owen Anderson.
- Sports Injury Bulletin: Plantar Fasciitis Exercise - It's Simply an Inflammation of the Fascia at the Bottom of the Foot; Owen Anderson and Walt Reynolds
- MayoClinic.com: Heel Pain: Causes
- Drugs.com: Active Range of Motion Exercises
