The shoulders and feet undergo plenty of wear and tear throughout your daily activities, and a number of things can cause pain in these areas of your body. Depending on the severity of the pain, you may find relief and prevent future pain through a few exercises to stretch and strengthen the heel or shoulder.
Causes of Heel Pain
According to the University of Connecticut Health Center, each mile you walk puts 60 tons of stress on each of your feet. All this pressure can lead to foot pain. Plantar fasciitis, a common cause of pain in the heel, occurs when the tissue connecting your heel to your toes becomes inflamed. Gentle exercises can help stretch and strengthen the tissue, called the fascia, to relieve existing pain and prevent future pain.
Heel Pain Exercises
Grab a hand towel, a small cup and a few marbles and sit on a chair. Start by curling and lengthening your toes 10 times, holding each time for five seconds. Place the towel flat on the floor in front of one foot. Beginning with the end closest to you, begin scooting the towel towards you with your toes, bunching it as you go. Repeat with the other foot. Finally, place five to ten marbles on the ground next to a small cup. Pick up each marble with your toes and place it in the cup. Repeat with the other foot.
Causes of Shoulder Pain
Most shoulder injuries occur due to joint instability, rubbing of the shoulder muscle against the shoulder blade or a rotator cuff injury. Inflammation and soreness of the muscles and tendons that make up the rotator cuff can often lead to shoulder pain, especially after performing repetitive activities like painting or throwing a baseball. The more swollen the area gets, the more likely one of these tendons will get pinched between the shoulder blade and upper arm bones, causing more pain. Usually pain due to a rotator cuff issue worsens when you raise your arm above your head.
Shoulder Pain Exercises
If your shoulder pain is severe and limits your range of motion, try bending over at your waist and allowing the affected arm to hang in front of you. Slowly swing your arm in circles, as if you were tracing the shape of a circle on the floor. To begin strengthening your rotator cuff, stand next to a door frame and attach a resistance band to the door at elbow height. Most resistance bands with door frame attachments have a small strap on the center with a rubber ball sewn in. When the door closes over this strap, the resistance band is secured in place. Stand with your painful shoulder furthest from the door and grab the resistance band so your forearm sits across your torso. Keeping your elbow bent at a 90-degree angle, slowly pull the resistance band away from the door, moving your hand in an arc away from your body.
Warning
Talk to your doctor if you are experiencing heel or shoulder pain to make sure professional treatment isn't required. Ask your doctor if exercising is appropriate for your pain, and stop exercising immediately if the pain worsens.
