You’re probably all too familiar with the sharp, intense pain that shoots through your heels when you take a step. This type of heel pain is known as plantar fasciitis and can be debilitating. Luckily, if you are experiencing Pico Robertson, Beverly Hills heel pain, you can do several things to ease the pain, including stretches and exercises. This post will highlight six exercises that have proven effective in relieving heel pain.
1. Heel stretches
When you are experiencing heel pain, the last thing you want to do is stretch your feet. But, it’s a crucial part of healing. You can do a few different heel stretches, but consider starting with the basic calf stretch. This is where you stand with your feet hip-width apart and press down into the balls of your feet to raise your heels off the ground. Hold for 20 seconds and repeat three times.
Once you have got that down, move on to the runner’s stretch. It is similar to the calf stretch, but you raise your heels and bend your knees slightly. Hold for 20 seconds and repeat three times. These are just a few of the many heel stretches out there. Keep at it, and you will be feeling better in no time!
2. Calf raises
One of the best exercises for heel pain is calf raises. You can do them at home or add them to your regular workout routine. All you need is a weight bench or something to stand on, that is about 18 inches high.
Start by standing with the ball of your foot on the bench and your heel hanging off. Hold a weight in your hand, and raise your body upward until your heel is in line with your hip. Lower yourself back down, and repeat.
3. Toe raises
Toe raises are an excellent exercise for heel pain. Here’s how you do them:
- Stand with your feet hip-width apart and your hands on your hips.
- Lift your heels, so you are standing on your toes.
- Hold for two seconds, then lower your heels back to the ground.
Once you have mastered the process, repeat it approximately ten times.
4. Plantar Fascia Stretches
Doing some plantar fascia stretches is a great way to ease heel pain. The plantar fascia is the ligament that runs along the bottom of your foot, and if it is tight, it can cause heel pain. That is why stretching it out is a good idea, and here are a few exercises you can do to loosen it up:
- Sit with your feet flat on the ground and your knees bent. Gently pull your toes towards your body, and hold for 10-15 seconds.
- Standing, place your left hand against a wall for support. Place your right foot behind you, and bend your right knee so that you can feel a stretch in the front of your right leg. Hold for 10-15 seconds, and then switch legs.
- Standing, cross one foot over the other. Gently pull your toes towards your body, hold for 10-15 seconds—switch feet, and repeat.
If you are experiencing heel pain, give these exercises a try. They are designed to help stretch and strengthen the muscles and ligaments in your feet and ankles. Furthermore, they only take a few minutes to do. Talk to your doctor or physical therapist if you would like to learn more about how to manage this condition.
