Calf muscles are used while running and walking. Due to this, the stretch of the heel increases and heel spurs prove to be the cause of pain. Exercise is a great option to get relief from heel spur. Due to this, the strength of the leg muscles starts increasing.
After a tiring day, one has to face heel pain after reaching home in the evening. Walking for long periods of time, wearing wrong shoes and muscle weakness increase pain and cramps in the heels. To avoid this, people often start changing shoes, which is also justified to a large extent. But to solve this problem completely, easy exercises prove to be very helpful. Know which exercises are beneficial for keeping the muscles of the feet relaxed and reducing the pain (Exercise for painful heels).
Know the reason for increasing ankle pain
According to BMJ research, plantar fasciitis causes severe pain, stinging and cramps in the heel. This problem is usually seen in overweight people. This problem is completely normal in athletes. Heel pain usually increases in the morning or due to standing for a long time. In such a situation, some stretching exercises reduce the increased stress in the legs. Also, improvement in symptoms is seen.
Physiotherapist Dr. Garima Sethi tells that calf muscles are used while running and walking. Due to this, the stretch of the heel increases and proves to be the cause of pain. Exercise is a great option to get relief from heel spur. Due to this, the strength of the leg muscles starts increasing. Tightness of muscles in the feet and calves can increase the risk of plantar fasciitis, a layer of tissue located at the bottom of the foot. In such a situation, relaxing the calf muscles can provide relief from pain.
Take the help of these exercises to relieve heel pain
1. Calf stretching exercise
To do this exercise, stand straight on the mat in front of the wall. Now move the right leg forward. Keep the left foot backwards. Maintain distance between both the legs. Now bend the legs from the knees. After this, place both the arms on the wall and push the body forward and then take it back. Practice this exercise 10 to 20 times in 2 sets, it keeps the calf muscles relaxed.
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2. Rolling stretch
To do this, first of all sit on a chair or stand on the mat. After that keep the small hair under the foot. Now rotate the foot in circular motion and bring the ball from the fingers to the heel. Shake the ball for 2 to 5 minutes, due to which the muscles of the ankles start relaxing.
3. Seated foot stretch
First of all, sit on the chair. After that, straighten the right leg from the knee and pull the foot towards the front. After stretching the leg for 2 to 3 minutes, now bring the leg back to its place. After that stretch the left leg. Due to this, blood circulation in the muscles starts increasing.
4. Marble pick up exercise
To do this exercise, sit on a chair and try to hold the marble kept in front with the help of your fingers. Place a handful of marble pieces in front and pick them up one by one. This helps the muscles of the fingers to relax and pain can be reduced.
5. Folded towel stretch
To do this exercise with the help of towel, straighten your legs. Now fold the towel and prepare it like a strap. Now place it in the middle of the foot and try to pull the towel towards you. With this the pain in the ankles can be reduced.
