Heel Pain Exercises

 

heel pain exercises

Body Part:
Heel & Foot

Equipment:
Mini Foam Roller & Mini Massage Ball

Level:
Beginner

Roland Liebscher-Bracht in a white shirt is kindly smiling.

Roland Liebscher-Bracht

Germany’s trusted pain specialist

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Roland & Petra

THE PAIN SPECIALISTS

Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.

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Over 2.5 million people worldwide are using Liebscher & Bracht’s exercises to manage their pain themselves. Soon you’ll be one of them.
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Step Up Your Game with These 8-Minute Heel Pain Exercises

It’s a little known fact: our bodies strategise while they are walking. The forward movement we use so frequently to get us where we need to go happens thanks to what’s known as the double pendulum strategy. We lift a foot, put it down, swing the other foot forward… and before we know it, we’re farther along than we were just a moment ago. A simple, flawless design. Our heels are a core element in the master plan our body has for walking. When we take a step, it’s the back of our foot that’s the first point of contact with the ground. This is why when we experience heel pain, our body’s strategy for advancement can be thrown off its course. Our physique has to re-strategise to compensate for the weak link, which can disrupt our natural movement. 

There are a variety of conditions that cause heel pain. These include:

  • Haglund’s deformity, 
  • an inflamed Achilles tendon,
  • bursitis, 
  • chronic plantar fasciitis (your plantar fascia ligament is inflamed), 
  • rheumatoid arthritis, 
  • reactive arthritis,
  • stress fractures, 
  • and sarcoidosis. 

If you are experiencing heel pain, your heel may be stiff, swollen, or feel tender. It might also be bruised or red, or you might notice a bony bump on the back.

We’ve got heel pain exercises that can help take the sting out of your steps. Reduce heel pain and relieve inflammation with our 4-step routine that includes stretching, foam rolling, and massage. It only takes 8 minutes, and all you need is our mini foam roller and mini massage ball. Follow along with our video or scroll down for the step-by-step instructions.

Fight Pain with Information.

Roland Liebscher-Bracht is performing a pain-free exercise.

Subscribe to The Pain Relief Advisor

Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.

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An icon with a scale, demonstrating the pain level of a person  Your Personal Pain Scale

While you are exercising, pay attention to your personal pain scale. This is your body's gauge that measures the intensity at which you exercise from 1 to 10. One would be like pushing your finger into your forehead. You'd feel a little pressure, but that's it. You've gone above a 10 if your breathing becomes irregular or you feel yourself tense up. For each exercise, aim for an intensity between 8 and 9. If you find that you are experiencing pain that's higher than 9, reduce the intensity so you can continue exercising without pain.

part 1: Stretching Exercises

Roland Liebscher-Bracht is touching a woman's calf as she demonstrates a wall stretch for heel pain.

Exercise 1: Wall Stretch for the Heel

    • Stand facing a wall with your feet flat on the floor.
    • Place your hands on the wall so that they are shoulder-width apart.
    • Step back with your affected foot as far as you can. If you need a little extra support, step forward with your opposite foot until your toes are touching the wall.
    • Slide your affected foot back until it feels like your heel is going to come up off the floor. (Do not actually let your heel come up.)
    • You’ll feel a stretch in your calf muscles into your heel.
    • Target the exact area of your heel that hurts by exploring the stretch: angle your foot differently, turn your leg to the left or right or bend your knee. 
    • When you can feel that you’re stretching the affected area of your heel, intensify the stretch to between 8 and 9 on your personal pain scale.
    • Hold for 2.5 minutes.
    • Slowly leave the stretch.
    Roland Liebscher-Bracht is explaining a stretch for heel pain. A woman is sitting on the floor with her leg bent; she is pulling her toes back with both hands.

    Exercise 2: Sole Stretch

    • Sit on the floor with your legs straight in front of you.
    • Slide your affected foot back until your leg is bent at a 45° angle.
    • Lift your affected foot so that the sole is vertical.
    • Using both hands, gently pull your toes backwards as far as you can.
    • You’ll feel a stretch along the bottom of your foot.

    If this position isn’t stretching the affected area of your foot, pull your toes to the left and right until it does. 

    • Pull back more until you reach between 8 and 9 on your personal pain scale.
    • Hold for 2.5 minutes and slowly release.
    A woman is in a runners' starting position and Roland Liebscher-Bracht is checking her alignment as she stretches her heel.

    Sole Stretch: Alternative Position

    • Get into a runner’s starting position with your affected foot behind you.
    • Lift yourself up slightly and shift your weight forward until you feel a stretch along the bottom of your foot.
    • Intensify the stretch until you reach between 8 and 9 on your personal pain scale and hold for 2.5 minutes.

     

    PART 2: FOAM ROLLING MASSAGE

    Roland Liebscher-Bracht is demonstrating a mini foam roll massage for heel pain. A woman is standing on the mini foam roller.

    Exercise 1: Sole Foam Roll Massage

    For this exercise, you’ll need our mini foam roller.  To get the most out of the sole foam roll massage, roll slowly for about 2 minutes.

    • Start in a standing position. 
    • Place the toes of your affected foot on the mini foam roller.
    • Using your full body weight, roll forward slowly until your toes touch the floor. Make sure you keep your opposite knee straight.
    • Crawl forward with your toes. Pause when the mini foam roller reaches the middle of your foot. 
    • Rock your foot to the left and right a few times.
    • Apply as much pressure to the mini foam roller as you can and continue crawling forward with your toes until you reach the edge of your heel.
    • Finish.
    A woman is massaging her heel with the Mini Massage Ball as Roland Liebscher-Bracht looks on.

    Exercise 2: Foot Fascia Roll Massage

    For this exercise, you’ll need our mini massage ball.

    • Sit on the floor.
    • Place the mini massage ball on your heel bone.
    • Apply pressure to the mini massage ball until you reach between 8 and 9 on your personal pain scale. 
    • Make small spherical movements on and around the affected area.
    • Massage for about 2 minutes and finish.

    If you want your heel to heal…

    Exercise your heel 6 days a week and leave 1 day for rest. You’ll know you’re making progress when you no longer notice that you’re hurting while taking a step. 

    Our tip to prevent heel pain: wear shoes your feet like.

    Whether it’s your favourite dress shoes for work or athletic shoes for sports, treat your feet to footwear that is comfortable and supports the natural movement of your feet.

    Fight Pain with Information.

    Roland Liebscher-Bracht is performing a pain-free exercise.

    Subscribe to The Pain Relief Advisor

    Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.

    I agree to the terms and conditions of the privacy policy.

    Did this contribution help you?

    Then we would be happy if you shared it with your friends: