Treating and Preventing Heel Pain
Heel pain often strikes suddenly, and one of the primary injuries that causes heel pain is plantar fasciitis. This condition often strikes long distance runners, athletes, and people who spend long hours on their feet including postal workers, nurses, and teachers. It is characterized by the wide band of tissue on the bottom of the foot called the plantar fascia becoming irritated and inflamed.
By doing the following stretching and strengthening exercises several times a week, you can help prevent plantar fasciitis from developing in the first place.
Some stretching and strengthening exercises to treat and prevent heel pain include:
● Arch stretching exercises—From a seated position, place one foot across the other leg and pull back on the toes to stretch the plantar fascia. Switch legs and repeat.
● Step stretching exercises—While standing on the edge of a step with your heels hanging over the edge, lower and then raise your heels to feel a stretch in your calf muscles and Achilles tendons. Hold for fifteen seconds. Repeat five times.
● Calf stretching & strengthening exercises—While facing a wall with one foot bending forward and the other foot held straight back, bend the knee of the front foot until you feel a good stretch and hold for twenty seconds. Repeat five times. Switch positions and repeat with the other leg.
● Toe strengthening exercises—Toe squeezes, picking up small objects like marbles with your toes, and towel scrunching exercises are excellent.
If you are experiencing heel pain, it is essential to seek the expert care of your foot doctor to ensure proper treatment and recovery. Call Achilles Foot and Ankle Surgery, PC located in Martins Ferry, Ohio and St. Clairsville, Ohio, as well as Wheeling West Virginia. With access to advanced technologies, Dr. Bruce G. Blank and his staff can help you manage all of your foot and ankle conditions including heel pain, ankle sprains, toe deformities, fungal toenails, and plantar warts. Call 740-633-4188 or make an appointment online today.