The heel, the hindmost part of the foot, essentially supports the whole body and receives the heaviest load during standing and walking. As a result, heel soreness and pain are common complaints. Stretching and strengthening exercises, however, can improve flexibility and stamina and help relieve heel pain and fatigue.
Single Plantar Flexor Stretch
The single plantar flexor stretch stretches the calf and ankle, helping to reduce strain placed on the heel. The exercise also helps to decrease the risk of developing a heel spur, an abnormal growth of the heel bone that can cause extreme pain. To perform the single plantar flexor stretch, stand two feet away from a wall. Brace your hands against the wall. Keep your left foot in place and move your right foot 12 inches behind your left foot. Keeping your right heel flat on the floor, slightly bend your left knee and lean your chest against the wall. Hold for 30 seconds.
Heel Lift
Wearing high-heeled shoes, uphill running and stair climbing can result in heel pain. Heel lifts can reduce strain on your Achilles tendon, aiding in a return to function. Sit on the edge of a sturdy chair. Place a brick or a small block of wood under the balls of your feet. Keep the balls of your feet on the brick and raise your heels. Hold the stretch for 10 to 20 seconds. Now drop your heels and hold for 10 seconds. Repeat 10 times.
Heel Pump
Walking, jogging or standing for extended periods of time can also lead to heel pain. To alleviate aching heels, execute the heel pump exercise. Sit on the bottom step of a staircase and place a tennis ball under the heel of each of your feet. Lean your forearms on your knees. Using your body weight to create resistance, pump your heels up and down on the tennis balls. Perform the heel pump for 45 to 60 seconds, then strut around the room to feel the release of tension in your heels.
The Jimmy Choo
Similar to heel lifts, the Jimmy Choo exercise, named after the high-heeled shoe designer, takes pressure off your heels, releases tension in your foot and helps to dissolve pain. Stand with your feet hip width apart. Lift your heels up as far as possible so that you stand on your toes. Spread your toes wide to give you a firm base. Use a wall for balance and lower your heels to the floor. Try not to lean forward as you lift your heels once again. Repeat as many times as you feel comfortable.
References
- Heel-That-Pain: Heel Spur Exercises
- Dynamic Chiropractic: Rehabilitation of the Achilles Tendon
- Evolution Health: Fix Your Feet Balls
- "Stretching Anatomy"; Jouko Kokkonen, Ph.D., et al.; 2005
- "Yoga & Pilates"; Francoise Barbira Freedman, et al.; 2007
