Exercises for heel pain presented on the video by the physiotherapist Adam Skowroński will bring you relief from ailments and allow you to move freely. Heel pain exercises do not require great effort or exceptional skills. Watch the video for exercises that will reduce your heel discomfort.

Heel pain exercisesmay prove to be a rescue for many people who experience discomfort in the foot area on a daily basis. It is the heel ailments that are the second, after ankle sprains, the second most common reason why we see an orthopedist with foot pain.

The heel pain itself can be caused by various factors, most often it is plantar fasciitis - this is when it is felt most strongly during the first steps after waking up or after a long sitting position.

When we "part" the foot a little, the ailments become less persistent.

Causes of heel pain

Heel pain is usually felt on the sole or back of the sole. Pain on the plantar side can be caused not only by the aforementioned fasciitis, but also by the atrophy of the foot fat pad (the pain is chronic), plantar fasciitis (the pain is accompanied by a feeling of stiffness in the heel), heel spur, entrapment of the plantar nerves, foot deformities.

Pain in the heel in its back is caused by diseases such as: Achilles tendon attachmentitis, the so-called Haglund's heel (posterior-upper calcaneus deformity), calcaneus bursitis, fractures, sprains, ankle sprains Exercise for heel pain should be adapted to the area where the symptoms occur and their causes.

Exercises for heel pain felt in the sole

Exercise for the plantar fascia injury

The exercise is to relax the aponeurosis. To make it, we will need a dumbbell (or only a bar), and if we do not have one, we can use a tennis ball, rolling pin or a bottle of mineral water. We will roll the object under the foot - so we place it on the ground, put the foot on it and roll it along its entire length to one side and the other - roll it from the toes to the heels.

We finish the exercise when we feel a slight tiredness of the foot - activitymay be slightly painful, but should not cause severe discomfort.

Heel spur exercise

Stand in a lunge and slightly bend the knee in the front leg, keep the knee of the affected leg straight. Move the knee of the front leg even more forward, and also move the affected leg forward all the time, straight in the knee. Remember to tighten her calf at the same time.

Do not take your feet off the ground, press your foot against it. Finish the activity after 10 seconds, then relax the calf and again deepen the knee bend forward and increase the tension in the calf again. Repeat 3-5 times.

Exercise for plantar fasciitis

Stand with the front part of the foot on a small step or a slight increase, lift your heels slightly upwards. Slowly start lowering your heels while not bending your knees. Hold this position for 30 seconds and return to the starting position. Repeat the exercise 3-5 times.

Exercises for pain in the back of the heel

Achilles tendon exercise

Stand on one leg, bend your knee with the other and lift your foot backwards. Then, gently grasp the Achilles tendon with two fingers in the heel area. Start bending your foot up and down - after moving your foot up and down twice, move your toes higher, massage the sore area, then do two more movements and move your toes up again - repeat this action until you massage the tendon along the entire length.

The exercise is rather enjoyable, you won't feel any pain while doing it.

Stabilization exercise after ankle sprain

Take a standing position - keep one leg straight and the other leg - the one that was twisted - slightly bend the knee and point it backwards. Lift your toes and heel up - so that your foot is only lightly touching the ground with your fingertips. Start rolling your foot around - first to the left, then to the right. Do this non-strenuous exercise for about 2 minutes.

Exercises for Haglund's Heel

Stand facing the wall, leaning against it with your outstretched arms. Slightly lean the foot of the he althy leg forward and bend it at the knee. Stretch the affected leg backwards - its heel should touch the floor all the time, press the foot to the ground for about 2 minutes.

Heel pain - what do you need to remember?

  • Performing specific exercises, always consult a physiotherapist, and before that, go to an orthopedist - it is very likely that he will order an X-ray examination to find out the cause of the ailments.
  • In the event that heel pain is caused by inflammation, the order of exercise should be agreed with your doctor and physiotherapist - earlier, it may be recommended to use non-steroidal anti-inflammatory drugs for pain and swelling, or to inject steroids.
  • Special orthopedic insoles for shoes, minimizing discomforts, are also a remedy for heel pain.
  • Advanced treatments for heel pain include ultrasound waves and shock wave therapy.
  • Rarely, when the above methods do not work, heel pain is treated with surgery.
About the authorAnna SierantEditor in charge of the Psychology and Beauty sections, as well as the main page of Poradnikzdrowie.pl. As a journalist, she cooperated, among others. with "Wysokie Obcasy", the websites: dwutygodnik.com and entertheroom.com, the quarterly "G'RLS Room". She also co-founded the online magazine "PudOWY Róż". He runs a blog jakdzżyna.wordpress.com.

Category:

Anatomy