Before you purchase any heel pain or plantar fasciitis treatment, be sure you try the following exercises and stretches. These home remedies are proven to be a great way to relieve pain from home. If you combine them with a treatment such as Heel Seats, you’ll likely increase your treatment success. We welcome anyone to teach us about a new effective way for treating heel pain, heel spurs, plantar fasciitis, and other foot injuries. Let us know what works for you by contacting us. And here you are, the most complete collection of home treatments available.
What Is Heel Pain and How Do I Treat It?
How to do the belt stretch
Take a wide belt and hold one end in each hand. Place the center of the belt over the ball of the foot. With your knee straight, pull your ankle back toward you using the belt and the muscle on the front of your leg. Think about reverse stretching your arch. Pull back and hold for ten seconds. Relax and repeat for five to ten minutes.
How to do the wall stretch
Place your hands on a wall in front of you while placing one foot in front of the other. Keeping both your heel flat on the ground, bend your knees so that you can feel the lower part of the leg stretch. Hold this position for about 15 seconds and repeat this stretch several times.
How to do the plantar stretch
Start with both feet in front of you and bend one leg at the knee. Grab the ball of the foot with one hand over the toes and pull towards your chest. Gently pull on the ball of the foot and not the just the toes to create a good stretch along the arch of the foot.
How to do morning heel pain exercises
For the first exercise, sit upright with your legs in front of you. Point and flex your toes to warm up the muscles of your feet. Then, sitting with your feet out in front of you, wrap the belt around the ball of one foot, and use the belt to gently pull your toes towards your body. Finally, use your hands to massage the plantar fascia ligament. Learn more about morning exercises for heel pain.
Wall Stretch #1
How to do the wall stretch #1
Start with both feet together, placing both hands on the wall in front of you for support. Step forward so one foot is about 3 inches away from the wall. Shift your weight onto the front leg and bend at the knee, keeping the back leg straight and both heels on the ground. Using the wall for support, lean forward into the wall and feel the stretch along the back leg and calf. Return to a neutral position and repeat on the other side.
Wall Stretch #2
How to do the wall stretch #2
Start with both feet together, placing both hands on the wall in front of you for support. Step one foot and place it about 4-6 inches from the original position to the front. Evenly distribute your weight on both feet, and slowly squat down about 8 inches, leaving your heels on the ground. Squat down to a comfortable position that can be held for 20-30 seconds. Stand back up to the center and repeat on the other leg.
Start this exercise by sitting in a chair with both feet in front of you. Using a small hand towel or wash cloth (if your feet are strong you can try a bath towel!) and place the towel in front of your feet, flat against the ground. Using only the toes, try and pull the towel under the foot. Perform this exercise daily.
Calf and Foot Exercise
How to do the calf and foot exercise
Standing on a stair with one hand on a wall or railing for support, keeping the toes on the stair and letting the heels hang. Slowly lift up onto your toes, and slowly return back to the neutral position. The exercise should be felt in the calf muscles and along the back of the ankle. This exercise should be repeated 10 times up and down for 3 sets, a total of 30 lifts.
Plantar Fascia Taping
How to tape the plantar fascia
Rip off a section of athletic tape about 6 inches long. Place the tape diagonally across your foot. Repeat this and create an X across the bottom of your foot. Then, take additional pieces of tape and secure the X across the arch of your foot. This taping method uses minimal amounts of tape, but you can also tape your foot more securely by wrapping the tape all the way around the top of your foot. Click here to learn more about taping the feet for plantar fasciitis.
Water Bottle Stretch #1
Learn how to do the water bottle stretch #1
Sit in a chair with both feet in front on the ground. Lifting up one foot and place a water bottle under the arch. Slowly roll the water bottle from the ball of the foot to the heel, leaning forward to apply more pressure to the massage if desired. Keep rolling the water bottle back and forth from heel to the ball of the foot about 10 times, and repeat on the other foot. Click here to learn more about the water bottle stretch.
Water Bottle Stretch #2
How to do the water bottle stretch #2
Take a tennis ball, rolling pin, or other small rolling device and placing it under the foot. Next, roll the foot over the ball or rolling pin, allowing the device to slide over the bottom on the foot.
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