At Solutions Physical Therapy & Sports Medicine, we see a lot of people who want to stop having heel pain. The first few steps after getting out of bed or after sitting in a chair can be excruciating. Walking down stairs can be painful in the morning as well. When it’s really bad it may make you not want to run and even stop you from walking for more than a few minutes.
There are 2 common areas of heel pain: the bottom of the foot, and the back of the heel where the Achilles tendon connects the heel to the calf muscles. Pain on the bottom of the heel is often called plantar fasciitis. Pain on the back of the heel is often called Achilles tendonitis. Both of these are irritated tendons that sometimes have inflammation but often are damaged from overuse.
Fortunately, with relative rest and a couple key exercises, you can stop having heel pain. Here are 3 easy exercises you can do to restore these tendons to health and start living without pain again.
Plantar Fascia Stretch
This exercise help increase the strength and endurance of some key neck muscles. Research has shown that these muscles often don’t work well in people with neck pain and headaches.
This stretches the plantar fascia and the tendon that attaches it to the heel on the bottom of your foot. You should feel it stretch along the bottom of your foot and into your heel. Be sure to keep pull up on your toes to get the most stretch.
Hold this stretch for 30 seconds relax for 10 seconds, then repeat for another 30 seconds. Do this 3 times a day.
Eccentric Heel Raise
This exercise increases the strength of your calf and your Achilles tendon. Even if your calf is strong, if the tendon is irritated, doing calf strengthening exercises will actually stimulate the healing process.
Start with 2 sets of 10 reps, spending 3 seconds on the lowering part of the exercise. Work up to 3 sets and then increase the reps up to 15. If that gets easy, you can try them on the edge of a step or add some weight.
Do these 3 days a week. Some mild pain is ok with this exercise and a lot of research suggests it actually helps the healing process. It should not be sharp and it should not be so bad that it makes you grimace.
Soleus Stretch on Step
This stretches the lower part of your calf called the soleus muscle. When this muscle is tight it can cause pain to refer to the heel as well as increase the strain on the Achilles tendon.
Start with your toes on the edge of a step. Let your knee bend as you lean forward. You should feel a stretch in the lower part of your calf.
Hold for 30 seconds, then relax for 30 seconds and repeat. Do this 2 times a day.
None of the exercises above should make you hurt more.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, our physical therapists are experts at treating heel pain and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here to request and appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t have a plan to stop having heel pain?
- You hate to walk with your family and friends because your heel hurts
- You struggle to walk down stairs
- You get out of shape and are more likely to get other diseases and injuries
But WITH a plan to stop having heel pain you can live the life you want again.
The exercises above are a great way to get started. They don’t require a lot of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stop having heel pain and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
