Dr. Manu Bora, an orthopaedic surgeon and a sports injury specialist, is one of the people who believe that almost any pain in the body caused due to injury or old age may be cured by simple exercises. These exercises are so easy to perform that you can learn them through the means of YouTube videos uploaded by Dr. Manu Bora and so effective that you can be healed without the need for any medication or operation.
Heel pain is a kind of pain for which most of us do not know what to do. Unlike joint pains, the normal balms and sprays do not work to relieve the pain but this pain may cause difficulty in walking, climbing stairs, and basically, it may hamper your daily activities.
Dr. Manu Bora has suggested the following list of best exercises to help you get rid of heel pain:
Foot Stretching
Put your toes against a wall while keeping your heel on the floor
stretch your legs against the wall
hold the stretch for 15 seconds
repeat with the other leg
do the stretch 15 times and repeat 3 such sets
Gastrocnemius stretching
put one leg behind the other stretched apart
keeping the foot flat on the ground, bend the knee of the leg in front
hold the stretch for 15 seconds
repeat with the other leg
do the stretch 15 times and repeat 3 such sets
Soleus stretching
put one leg behind the other stretched apart
flex the knee of the leg that is behind
make sure to keep the foot flat on the ground and not raise the heel
hold the flex for 15 seconds
repeat with the other leg
do the stretch 15 times and repeat 3 such sets
Towel pinch
stand against the wall on a smooth floor with your shoes off]
put a towel on the floor within the reach of your foot
with the help of your toes, gently pinch the towel towards you
repeat with the other leg
Roller massage
sit comfortably on a chair
use a spiked roller massage tool to roll your foot on it
if you do not have the equipment, you can use a tennis ball too
repeat with the other leg
Standing calf raises
stand on a stool on or a step with your heels a little out of the edge
raise your calves on your toes
go down by lowering your toes and take your heels as low as possible
do the raises 15 times and repeat 3 such sets
These exercises can be done at home with little to no professional supervision and can greatly help people suffering from heel pain. such exercises strengthen the heels- preventing further pains in the future and also developing resistance against any injuries.