How To Stretch and Strengthen Your Feet To Relieve Heel Discomfort

If you’re tired of living with heel pain, the team at Moore Foot & Ankle Specialists in Asheville, NC can offer personalized care to help you achieve relief.

How to Stretch and Strengthen Your Feet to Combat Heel Pain

When any part of your feet hurts, including your heels, every move you make can prove difficult. However, there are a few steps you can take at home to reduce your heel pain and discomfort. Below, the team at Moore Foot & Ankle Specialists in Asheville, NC share \effective stretching and strengthening movements to get started.

1. Toe Stretch

• Sit in a chair and cross one leg over the other.
• Pull your big toe backward slowly and hold for about 15 seconds.
• Release and repeat two more times.
• Do the same on each toe before switching to your other foot.

2. Calf Stretch

• Find a wall and stand about arm’s length away.
• Put your hands on the wall and keep your feet flat.
• Place one foot back while bending the one closest to the wall and keeping your extended foot flat.
• Hold this position to stretch your calf muscles for about 20 seconds before switching legs.
• Complete three sets per leg at least once each day.

3. Heel Raises

• While facing the wall, place your feet side by side but a few inches apart.
• Slowly lift your heels off the floor before slowly lowering them again.
• Complete 10 to 20 times at least once per day.

4. Toe Lifts

• Find a towel, small pebbles, marbles, or other small objects.
• Either sit in a chair or stand. Hold onto a chair or the wall for stability.
• Try picking up the object with your toes at least 10 times. Repeat on the other foot.
• Complete two sets on each foot one to three times each day.

5. Resistance Band Exercises

• Sit on the floor, placing your legs straight in front of you.
• Move your right leg over your left so that your ankles are crossed.
• Loop your resistance band around your upper foot.
• Pull the band around the lower foot and hold the loose side of the band.
• Move your upper ankle back and forth slowly about 10 times before moving to the other foot.
• Complete the movement once more for each foot and complete the exercise once each day.

If you’re still experiencing heel pain after performing these movements, let our team at Moore Foot & Ankle Specialists in Asheville, NC provide the personalized relief you need. Call (828) 350-1880 to schedule an appointment today.