Heel pain is not the kind of pain that people often take seriously, but the truth is that the pain might be a warning that there something serious going on in your foot. For instance, you could be suffering from an inflamed or ruptured tendon. Whatever the case, the pain can cause discomfort that might prevent you from carrying out your daily chores, so the sooner the pain is gone, the better.
The following are three simple exercises that can help you manage heel pain at home.
Stand one foot from a wall and stretch your arms out until you can touch and support yourself on the wall. Placing your left foot behind your right, slowly bend your right leg forward. At the same time, ensure that your left knee is straight and the left heel is lying flat against the ground. Maintain the stretch position for 15 seconds before you pull out.
Repeat the stretch three to four times, and shift to the other leg when you are done.
2. Towel Curls
While seated, spread a towel on the floor and place your foot on the towel. Then sort of pull the towel towards you using your toes. Pull for about 30 seconds. When you are through, relax your toes and start to push the towel. Push for about 30 seconds. After the first push-pull cycle is complete, start another one, and repeat the cycle several times.
You can make the exercise a bit more challenging by placing an object on the towel's end.
3. Towel Stretch
Sit down on a flat surface and stretch out your legs. Then roll a towel, hold it at both ends with your hands, and place it under the ball area of your foot. Calmly pull the towel in your direction while keeping your legs in a straight line. Hold the position for 30 seconds and repeat the exercise four times.
In addition to these exercises, adhere to foot care measures that will prevent the pain from coming back. One effective practice is to wear proper shoes. In other words, avoid shoes that are too tight or shoes that don't support your feet well enough. Instead, go for orthopedic shoes. Characteristics of good orthopedic shoes include removable insoles, a firm supportive heel that can absorb the weight of the rear foot, and a properly cushioned mid sole.
Plenty of rest is also necessary so as to avoid stressing the affected areas any further. But if the pain is persistent, don't take chances. See a podiatrist or foot specialist for medical assistance.