Heel pain affects more than 50 percent of Americans, and the most common cause is plantar fasciitis. Repetitive motion from running, group fitness, high impact exercises, or even added pressure from weight gain can damage or tear the plantar fascia, causing inflammation and pain.
Heel pain is something that can last for YEARS without the right treatment and care. Your feet DONT have to hurt. I specialize in helping people with foot and ankle injuries get OUT of pain. I want to help teach you how to take care of your feet properly and feel better. This article is your go-to guide for everything you need to know about getting rid of heel pain and a heel pain relief exercise video to help you keep your feet feeling good!
You can also contact me for virtual coaching and then we can do workouts together on your own schedule 😉
Need relief from heel pain? Follow these simple steps to fix your feet and get your life back!
Heel Pain Relief tip #1 : STRETCH & Massage
Tight muscles in your feet or calves can cause heel pain. Soothe or prevent the pain by taking time to stretch your calves and feet daily. Done CONSISTENTLY, the simple heel pain stretching video routine below will help you manage heel pain.
Heel Pain Relief tip #2: EASE UP and Cross train
You’ll need to give running and high impact a rest until the inflammation in your feet calms down. Everybody’s body heals at different paces, I suggest taking at LEAST 2-4 weeks off (maybe longer). You will have to LISTEN to your body. If you push through the pain, you may deal with further injury. Follow these all natural tips to help your body heal from injury faster (they really work!). Take your time off to cross train with low impact and non-weight bearing workouts like my Hurt Foot Fitness Exercise Videos or Hurt Foot Fitness Program. Trust me, Ive got PLENTY of safe exercise you can do to stay fit while healing!
Heel Pain Relief tip #3: Start Slowly
When rest and all natural therapies have alleviated your heel pain, then you can try SHORT impact workouts. Try to jog a short distance slowly, like from one telephone pole to the next. Stop at each telephone pole to stretch and assess how you feel. Lengthen the runs gradually by running the distance between two telephone poles, two houses, two trees, or other markers you identify on your route. Continue to stop at each marker and punctuate your run with calf stretches. If you are getting back to group fitness, take PART of the class. Tell the instructor that you are coming back from injury and need to modify high impact moves.
Heel Pain Relief tip #4: More Support
While rest and regular stretching help mend heel pain, be sure you have sturdy shoes when you get back out there for your workouts. The American Academy of Orthopaedic Surgeons points out that adequate support and proper fit are also important to avoid heel pain and prevent other running-related injuries. Be sure to buy new shoes as frequently as you need to so that they provide the support and cushion your body needs to stay free of injury.
Tried all of these suggestions above and STILL having pain? I offer virtual coaching and injury recovery coaching for clients all over the world. I can help you figure out what’s going on and how to develop a fitness plan custom to YOU that allows you to move forward. Id love to help you feel better! You can learn more about virtual coaching here and if you are ready to fee better book an appointment here.
Heel Pain Exercises Guide.
Here is your go to guide on exercises that can help heal heel pain. Some of the exercises are ADVANCED and should only be attempted once the beginner exercises have gone well with no flare ups. Try the first three exercises for a few weeks and then move on to add in a new advanced exercise every 2-3 weeks.
- Beginner: toe raise
- Beginner : toe grabbers
- Beginner: Plantar fascia stretch seated
- Beginner : big toe stretch
- Beginner : calf raise on floor
- Advanced: calf raise standing
- Advanced: calf raise on book
Ready to get started with these exercises for heel pain relief? Press play on my Heel Pain Exercise video below! I will lead you through both the beginner and advanced exercises to do for relief from heel pain. As always, please check with your doctor before starting this or any exercise routine. Honor your body, move mindfully, and stop if you feel any exercise isn’t right for YOUR body.
Heel Pain Exercises. Video For Foot Pain Relief.
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Here to help you use movement as medicine and feel your best,
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