Pain in your heels and arches can disrupt your daily life and cause discomfort when walking or running. Luckily, there are several stretches that can ease your pain and get your back on your feet.
Types of Foot and Arch Stretches
Stretching your heels and arches before exercising can be as important as stretching other parts of your body. Stretching can help prevent problems from developing and help with various foot conditions such as plantar fasciitis. Stretching can be done when first waking up or anytime you need relief from pain in your feet.
There are many types of stretches for your heels and arches that can help ease pain such as:
- Staircase heel stretch. This stretch is done while standing on a step. You will want to stand firmly on the step with the heels of your feet overhanging on the step. Your toes and balls of the feet will be supported on the step. Hold on to a wall or railing and lift your toes up and down. You will repeat for three sets of ten lifts. This stretch will strengthen your feet and heels and can help ease pain from plantar fasciitis.
- Tennis ball stretch. You can stand to do this stretch. To begin, place a tennis ball or water bottle under the toes of your foot. Slowly roll the ball or bottle around the bottom of your foot. Repeat with the other foot. If you are unable to balance while standing, you can do this stretch while sitting in a chair. This stretch helps by stretching the plantar fascia ligament and can help with pain in your arches. You can also use a frozen water bottle to ice the foot while doing this stretch.
Additional Treatment Options
Stretching can often help but you may need additional treatment depending on the cause of your pain. Your podiatrist may recommend options such as:
- NSAIDs (either over-the-counter or prescription pain medication)
If you are experiencing pain in your heels or arches or have suffered an injury, it is best to consult with your podiatrist who can evaluate your pain and recommend treatment based on your personal needs. Avoid stretching if you are injured unless it is advised by your doctor.
Contact Us With Questions
If you have questions about stretches for your heels and arches or are experiencing foot pain, Greater Washington Advanced Podiatry can help. We offer a free initial consultation and can create a customized plan to address your concerns. To set up an appointment, fill out our contact form online or call us at (301) 515-FEET.