Do you experience heel and arch pain? It may happen due to plantar fasciitis, which is a painful foot condition that affects the bottom of the foot around the heel or arch. It occurs when the connecting ligament of your heel and toes becomes too tight, it causes small tears and pain. It is also known as heel spur pain because it mostly causes pain under the heel.

Usually, you can improve this pain by performing certain stretching exercises at home. But in certain cases, it needs medical attention. Learn the 6 best stretching exercises for heel and arch pain and when to visit a doctor for your foot problems. Log on to www.doralhw.org for a consultation.

6 Stretches to relieve heel and arch pain at home

These stretching exercises can help you manage your heel and arch pain at home.

It includes:

1. Toe curls with a towel:

This exercise helps you relieve pain from plantar fasciitis in your heel and arch. Its steps include:

• Spread a small towel on the floor, sit on a chair, and keep your feet over the towel.
• Use your affected foot to scrunch your toes onto the towel and try to pull it toward you.
• After that, relax your toes, release the towel, and repeat this motion 10 times once or twice daily.

2. Stretch your calves:

This stretch focuses on the gastrocnemius muscle in your calf which helps to reduce pain and heal it. To deepen your stretch, perform it with both legs slightly bent; it loosens the soleus muscle in your lower calf. But make sure you do not hold this stretch for too long.

Its steps include:

• Stand near a wall at a distance of arm’s length and place your hands on it.
• Place your right foot behind your left foot.
• Slowly and gently bend your left leg forward and keep your right knee straight at that time.
• Hold this position for 15 to 30 seconds and release. Do 3 reps once or twice a week.

3. Tennis ball roll:

For this exercise, you’ll need a tennis ball or another ball of the same size. If you don’t have a ball, then you can use a water bottle or other cylindrical object instead. Its steps include:

• First, you need to sit on a chair and place a ball under your affected foot.
• Roll the ball back and forth under the arch of your foot so that it can stretch out the plantar fascia ligament.
• Roll it for 3 to 5 minutes. Do this stretch twice a day.

4. Toe extension:

This is the easiest stretching exercise for plantar fasciitis because you can do it anywhere at any time. Its steps include:

• First, sit on the floor or a chair with the affected leg crossed over the unaffected one.
• Hold your toes with your fingers in one hand and bend them along with your ankle up as far as you can. You can feel a stretch in your calf and the arch of your foot.
• Use your free hand to massage the arch of the other foot.
• Hold that stretch for 10 seconds and then relax. Continue this pattern for 2 to 3 minutes and two to four times a day.

5. Marble pickups:

This exercise can flex and stretch your foot muscles. The steps are:

• Sit on a chair with your knees bent and feet on the ground.
• Place a handful of marbles on the floor near your feet.
• Try to pick the marbles up one at a time by curling the toes and repeating it 20 times.

6. Seated foot stretch:

This exercise relieves the tight muscles in your plantar fascia. Its steps include:

• Sit on a chair and cross the affected heel over the opposite leg.
• Pull your toes toward the shin to feel tension in the arch of your foot.
• Place your other hand on the bottom of the foot to feel tension in the plantar fascia and hold this stretch for 10 seconds. Repeat this stretch twice or thrice daily.

When should you visit a podiatrist?

In case your plantar fasciitis doesn’t improve with stretches, exercises, or other home remedies, then you should visit a podiatrist for treatment.

These are the 6 stretching exercises for heel and arch pain that you can use at home to relieve pain and discomfort. If your pain doesn’t improve with these exercises, then you should visit a podiatrist for medical treatment.

If you need medical help with your foot problems, then visit our podiatrist in Brooklyn for professional help. Call us for a consultation. If you need help with foot cramps, visit our podiatry clinic in Brooklyn to get professional help. Call us to book your appointment now!!!!!! 

Doral Health & Wellness employs Podiatrists with extensive education and expertise. Trauma to the tendons, muscles, and bones of the foot is quite common, as are infections secondary to systemic diseases. It’s not a promising idea to put off seeing Foot Doctor Brooklyn until you’re in a lot of pain. Our address is 1797 Pitkin Avenue, New York, NY 11212. To make an appointment, please call +1-347-384-5690 or send an email to info@mainwebsite.dialysisny.com.