Your Total Foot Care

If you are one of the many people who suffer from heel pain, you know how frustrating it can be. Not only is it uncomfortable, but it can also make it difficult to do everyday activities. Many people turn to surgery as a solution, but this isn’t always necessary. There are much plantar fasciitis stretches that you can do at home to soothe heel pain. In this blog post, we will discuss the causes of heel pain and some of the best stretches for relieving it.

What is Heel Pain and Plantar Fascia?

Heel pain is often caused by plantar fasciitis, which is the inflammation of the plantar fascia. This tissue runs along the bottom of your foot and connects your heel bone to your toes. Plantar fasciitis is often caused by overuse or repetitive motions. It can also be brought on by sudden changes in activity, such as starting a new exercise routine. If you are overweight, this can also put extra strain on your feet and lead to heel pain. Treatment for plantar fasciitis often includes rest, ice, and over-the-counter medications. However, there are also some great stretches that you can do at home to help relieve heel pain.

Heel Pain Stretches

One of the best stretches for heel pain is the towel stretch. Start by sitting on the floor with your legs extended in front of you. Place a towel around the ball of your foot and hold both ends of the towel, and gently pull the towel towards you while keeping your heel on the ground. You should feel a stretch in your arch and heel. Hold this stretch for 30 seconds and repeat three times.

Another great stretch for heel pain is the calf stretch. Start by standing with your feet hip-width apart. Place your hands on a wall or chair for support. Step back with one leg and keep the heel of your back leg on the ground. You should feel a stretch in your calf. Hold this stretch for 30 seconds and repeat three times on each leg.

If you are suffering from heel pain, give these stretches a try. Remember to talk to your doctor if the pain persists or gets worse. With proper treatment, heel pain can be a thing of the past.

What are the best stretches for Plantar Fasciitis?

Here are some common stretches for your Plantar Fasciitis:

Towel Stretch: Sit on the floor with your legs out in front of you and place a towel around the ball of your foot. Gently pull back on the towel until you feel a stretch in your heel and arch.

Calf Stretch: Lean forward against a wall with one leg straight and the heel of your other leg on the ground. Keep your heel on the ground and bend your knee until you feel a stretch in the back of your leg.

Arch Stretch: Sit on the floor with both legs out in front of you and place a rolled-up towel under the arch of one foot. Gently pull on both ends of the towel to stretch the arch of your foot.

Stretch your feet with a book:  Place a book on the floor and sit with both feet on top of it. Gently press down on the book to stretch your feet.

Use socks splints during the night and Orthotics during the day:  Socks splints and orthotics are devices that help stretch your Plantar Fascia and heel cord while you sleep or during the day.

Slip on an Ice Pack:   For heel pain that is caused by inflammation, slip on an ice pack for 20 minutes a few times a day to help reduce the swelling.

Strengthen Your Feet With a Washcloth:    Place a washcloth on the floor and use your toes to scrunch it up. This will help strengthen the muscles in your feet.

Roll your feet with a water bottle:   Fill a water bottle with cold water and roll it under your feet for a massage.

If you suffer from heel pain, give these stretches a try. You may find relief from plantar fasciitis without having to resort to surgery. These stretches can also be done in conjunction with other treatments, such as icing and over-the-counter medications. However, if you find that your heel pain persists, be sure to consult with a doctor. They can provide you with the best course of treatment for your individual case.

Suffering from Heel Pain? Our Podiatrists can Help!

If you`re looking for a professional foot doctor, look no further than Dr. James M. Jacobs  in Katy, TX with additional locations in Memorial/Galleria, Copperfield, Cypress, and West Houston. He`s helped many patients find relief from heel pain with a variety of treatments. Our foot doctors can customize, and mold arch supports that were designed for your feet!

Your Total Foot Care Specialist is a podiatry practice dedicated to providing comprehensive foot and ankle care for patients of all ages in Katy, TX. Dr. James M. Jacobs is a board-certified podiatrist who has been helping patients find relief from heel pain for over 30 years. Visit us at katyfootcare.com to schedule an appointment today to see how he can help you!