The Anodyne Journal

3 Exercises for Reducing Heel Pain

Posted by Billy Kanter on Sep 1, 2016 11:00:00 AM
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heel_pain_blog.jpgHeel pain is fairly common, and can be a result of many different issues or conditions. Nonetheless, regardless of what is causing the pain, here are three techniques that can be used to alleviate or prevent future heel issues.

Wall Stretch

It’s probably best to do this exercise in the morning after you wake up. Stand barefoot in front of a wall, as shown. Press into the wall with both hands and lean forward, feeling the stretch along back of left leg and heel. Hold for 30 seconds; switch sides and repeat. 

Frozen Roll

Freeze a small water bottle. Cover it with a towel and place the arch of your foot on top of it. Slowly roll the bottle beneath the arch of your foot for about 5 minutes at a time. Switch sides and repeat.

Rub it Out

Use both thumbs to apply deep pressure along the arch of your feet, heel, and calf muscles, moving slowly and evenly. Continue for 1 minute. Switch sides and repeat.

If your foot pain isn't improving or worsens, go see a podiatrist or orthopedist. They can prescribe additional therapies to alleviate discomfort and prevent recurrence.

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Topics: Diabetic Health, Foot Care, Diabetic Footwear