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SAY GOODBYE TO HEEL PAIN 1. Resting and using ice can help reduce inflammation when the pain is acute. You might need to wear a shoe with good arch support and avoid going barefoot to allow the tissues to heal. 2. Stretch your calf muscles. Tight muscles in the lower leg limit ankle mobility when walking, increasing stress on the tissues on the bottom of your foot. CALF STRETCH: Start by facing the back of a chair and standing up straight. Step the leg you want to stretch back and straighten it out. Shift your body weight forward while keeping your back heel on the ground. You should feel the stretch in the back of your lower leg. Hold for 30 seconds; repeat three times on each side at least once per day. Do not perform this exercise if it increases your pain; wait to talk to your physical therapist or doctor first. 3. Strengthen your foot and ankle for greater stability. As you recover, strengthening the foot and ankle muscles is important to support your arch and reduce the load on the plantar fascia. TOE FLEXION/ TOWEL SCRUNCH: Place a towel on a smooth floor and sit in a chair directly behind it. With feet flat on the floor and one foot on the towel, crunch your toes to pull the towel in for a count of 5, then relax your foot. Repeat 10–15 times. 4. See a physical therapist, who will perform a formal evaluation to determine what is contributing to your pain and develop an individualized program to help you recover and return to the activities you love. The above is for information and should not be considered medical advice. See your healthcare provider before beginning an exercise program. If you are experiencing heel pain, call 858-675-1133 to schedule an appointment with one of our physical therapists today.
WWW.WATERPT.COM (858) 675-1133
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