There’s nothing worse than standing up and feeling intense heel pain as you walk. You might be wondering why you’re experiencing such an uncomfortable pain in such a strange spot. Let’s discuss heel pain causes, remedies, and more.
What Causes Heel Pain?
There are several reasons why you could experience heel pain. But heel pain usually occurs because there’s a long fibrous band on the bottom of your foot, called the plantar fascia, that can become irritated. The plantar fascia stretches all the way from your heel bone to the base of your toes, and this band has a tendency to become inflamed which causes discomfort, or plantar fasciitis.
An over-elevated high arch or a ‘collapsed’ arch causes pain when you’re walking because it causes additional strain on the foot. When you have an arch issue, you’re going to be placing additional stress on your fascia when you’re walking or standing, which can cause pain.
When it comes down to it, standing on your feet forces the plantar fascia to stretch out, which exacerbates symptoms. Interestingly enough, however, it is possible that you can experience plantar fasciitis because your pelvis is misaligned. Correcting the position of your pelvis helps with posture, so that can reduce the amount of weight that is placed on your feet which can reduce pain.
No matter what your situation is, heel pain comes when you have issues with your plantar fascia, but it’s possible to get relief.
Top Three Stretches to Help Plantar Fasciitis
The good news is that there are plenty of stretches that can reduce the discomfort that comes with plantar fasciitis.
If you’re looking to soothe your heel pain, try these stretches:
Gastroc Stretch
Put two hands on the wall and put one foot in front of the other with your heels on the ground at all times. With your back leg extended, you will stretch your calf muscles.
Soleus Stretch
Again, stand toward the wall and place two hands on it. Put one foot in front of the other, but this time, lean forward while bending both knees. It is advised to hold this for 30 to 60 seconds, and it should be done twice on both legs.
Towel Stretch
For this exercise, make sure you’ve got a towel and a place to sit. Sit down and stretch out your leg in front of you. Place the rolled towel on the back of your foot and grab each side with your hands.
From here, pull the end of the towel toward you while keeping your leg locked. Don’t apply too much pressure but pull it enough that you can feel a stretch in your calf muscle. Hold for 45 seconds. This exercise can be done four to six times a day.
Bonus: Heel Cord Stretch Off the Edge of a Step
Stand on a stair and lock your knees, but only position the balls of your feet on the surface (let your heels hang off). Hold this position for about 15 seconds. Now, bend your knees, and hold for another 15 seconds.
Best Home Remedies for Plantar Fasciitis
It’s important to rest your injury and ice it when you have plantar fasciitis. Stretching and exercise can help, too, but before you participate in strenuous activities, make sure that you’ve got proper insoles for your shoes. Having supportive shoes can really help you find relief.
There are simple exercises that help plantar fasciitis, too. They include:
Tennis Ball Roll
Take a seat and make sure you have a cylindrical object, like a tennis ball, a rolling pin, or a frozen water bottle. Position the object so that it is on the bottom of your foot, and roll it back and forth, slowly, for about three to five minutes. This exercise can be done two times a day.
Marble Game
This is a silly exercise, but it’s great for people who are looking to push themselves. Simply place a few marbles on the ground (or any other small object) and try to put them in a coffee mug with your toes. You’re finished when you get all the marbles in the coffee mug. You can do this exercise two times a day.
Sometimes, You Need Physical Therapy
You can’t always get the relief you need without the help of a professional. If you’re looking to remedy heel pain, then Cawley Physical Therapy and Rehab can help. For more information about our services, call 570-208-2787 or email us at cawleyptfrank@gmail.com.
