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Bloomington (812) 333-4422
Bedford (812) 277-1000
Washington (812) 254-2911


 

Sole Massage and Stretching for Heel Pain Relief

Foot MassageBeing grateful can significantly change the way you look at your life. If you’re thankful, it’s easier to put things in perspective. Take your heel pain, for example. Sure, it’s painful and hard to walk on, but at least you can massage the area to give yourself some heel pain relief. This is unlike other areas of the body, like your back, that you can’t reach on your own. Let our experts at Kevin J. Powers, DPM, help you put things in perspective and ease your discomfort.

Massaging and stretching the plantar fascia on the bottom of your foot is not a treatment plan—it won’t completely eliminate your heel pain. However, it will provide some short-term relief if you’re seized up with pain. Your plantar fascia is a ligament that runs from your heel bone to your toes and supports your arch. When you have pain in your heels, it’s most likely caused by this ligament being overstretched and torn.

You can massage your arch by rolling a golf ball around with the bottom of your bare foot. You can also do this with a frozen water bottle to get some extra pain relief. The gentle pressure will stimulate blood flow and relax your muscles. Remember that massage should not hurt. Be gentle as you relieve pressure. If the area still hurts, consult your doctor before doing any more self-massage.

You can also stretch your arch by sitting upright in a chair, grabbing your toes, and pulling them towards you until you feel a stretch in the bottom of your foot. Hold for 30 seconds and repeat 5 times.

To further aid in your heel pain relief, invest in a good pair of shoes and consider taking an oral anti-inflammatory medication. If your problem doesn’t go away, please visit Kevin J. Powers, DPM, by making an appointment with our office at (812) 333-4422.

 

Stretching with Heel Pain

Despite what you may think, stretching is actually a form of physical exercise. While stretching, you deliberately focus on a specific muscle or tendon in order to improve its elasticity, flexibility, and overall muscle control. Stretching can even help with heel pain! If you’re experiencing pain near the rear of your feet, we’ve got some heel pain stretches for you to try!Stretch out those legs and feet

Simon says, stretch your calf muscle. Stand about 1 foot from a wall, with your palms firmly planted at chest level, and step back with one foot. With both feet flat on the floor, keep the back knee straight and bend the front one. Your toes should be pointed straight ahead or slightly inward, toward the body. Press and bend into the wall until you feel a gentle stretch in the calf of your back leg. Hold this for a count of 10. Simon says, switch legs.

For some exercises, you can employ props. For this foot stretch, grab a towel and weights. Sit on a chair with your feet resting flat in front of you. Place the towel beneath your feet, gripping one end with your toes. Slowly curl your toes toward you. As your feet become stronger, add weight.

Another towel stretch is done by sitting on the floor. With feet stretched out in front, roll the towel lengthwise and loop it around one foot. Begin by gently pulling the towel toward your body with your hands and repeat with the other foot.

Don’t be bothered by heel pain. If you’re in need of a more intensive treatment, like orthotics, contact our office in Bloomington, IN. If your heel pain is persistent and continuously painful, come on in for an evaluation. Make an appointment with Dr. Kevin Powers by calling (812) 333-4422 today!

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