Foot pain in the heel is typically caused by a condition called plantar fasciitis. Plantar fasciitis is a common sports injury, though it can also be caused by wearing shoes that do not fit properly, obesity, and flat-footedness. According to the Mayo Clinic, the condition occurs when there is excessive tension on the plantar fascia over an extended period of time, leading to small tears and inflammation. This is typically the source of heel pain and there are a number of stretches and steps which can be taken to relieve and heal it.
Several stretches can be used as plantar fasciitis treatment to relieve heel pain. One effective plantar fasciitis treatment is called a stair stretch. In a stair stretch, the arch of the back of the foot and the calf are stretched out. Begin by standing on the edge of a stair with the heels hanging off the back. Slowly stretch the back of the foot down into a comfortable stretch while keeping the front of the foot stable on the step. In a stair stretch, objects that may be used include a stair, a box, a step stool, or any other object which is capable of supporting a person’s body weight and allows the back of the foot to hang freely.
Another stretch for plantar fasciitis treatment is a towel stretch. A towel stretch focuses on the same concept as the stair stretch, only the towel stretch is performed while sitting or lying down. To perform a towel stretch, hold the separate ends of a towel in each hand with the center of the towel wrapped around the top of the foot. Slowly pull back the towel to pull back the top of the foot until reaching a comfortable stretch, keeping the leg unbent. This stretches the back of the foot and calf.
A third stretch for plantar fasciitis treatment is a standing calf stretch. A calf stretch is performed by standing at an arm’s length away from a wall and placing the palms flat against it. Take a half-step back with the injured foot while taking a half step forward with the opposite one. Stretch the back heel down so that it is flat on the floor, holding this position to stretch out the heel and calf.
One of the most important and simplistic plantar fasciitis treatments is simply to wear shoes that fit comfortably. Adding arch supports to shoes can also help to relieve the stress on the heel. Icing the sore area and using over-the-counter anti-inflammatory medications like ibuprofen can help to reduce any swelling and pain during flare-ups.
Pain that occurs in the bottom of the heel, typically plantar fasciitis, can make exercise and even just walking difficult. Several stretches can relieve foot pain in the bottom of the heel including the stair stretch, towel stretch, and standing calf stretch. Any questions about persistent foot pain, plantar fasciitis, or treatments for foot injuries should be directed to an individual’s medical professional.
References:
Plantar fasciitis. Mayo Clinic.
