6 Best Stretches for Heel Pain to Not Skip a Workout
It can be as simple as climbing out of bed one morning, putting your foot down on the floor, and feeling that sudden rush of foot pain. It can be in the middle of a morning run or during your favorite cycling class. But no matter when it takes place, nothing is more miserable than that awful, stabbing heel pain.
So, you go see a doctor, or you scour the internet for information on what you might have done wrong when you are trying to do everything right. You are nervous because, with heel pain like this, it might throw off your workout schedule—and you were doing so great. Or you’re not even worried about the workout—the problem is that you can’t walk half a block without feeling the pain in the heel.
We get it. We know that pain. It’s miserable. Go searching a little further, or ask your doctor, and you’ll hear the phrase plantar fasciitis—that’s the inflammation of the thick band of tissue that runs along the sole of your foot. The pain stabs at the bottom of the foot close to the heel– but you know that.
So, what can be done to help you alleviate the pain so that you can get back to working out, and also ensure that the problem isn’t going to pop up again when you least expect it. The key is to stretch the muscles in and around the foot and the ankle. The stretching will relieve the tension and that, in turn, will relieve the inflammation.
Here are six stretches that are great exercises for heel pain, and especially good exercises for plantar fasciitis. Add them all to your pre-and post-workout routines. You can even do the seated ones when you first wake up before you take that step off the bed.
You are going to place an object on the floor under your foot then roll the object back and forth to massage the muscles through the sole and arch of the foot. You can use a golf or tennis ball, a rolling pin, or even a small foam roller. Make sure you try this stretch/massage while seated so that it is easier to control the amount of pressure that you put on the object. At first, the area may be especially tender, and you will want to take great care. But this stretch is great as it is something you can do casually while you sit and read or watch TV. Two or three minutes at a time is a great way to start.