Heel Pain

Heel Pain Exercises


Body Part:
Foot & Leg

Equipment:
Mini Foam Roller & Mini Massage Ball

Level:
Beginner

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Roland Liebscher-Bracht

Germany’s best-known pain specialist

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Step up Your Game with These Simple Exercises Against Heel Pain

Every step you take feels like you’re walking on glass. Even the slightest movement sends sharp pain up your legs. Sounds familiar? Heel pain hits us where we are the weakest: the foot. That’s why you should take matters into your own hands and fight the pain! Don’t worry though, you’re not on your own. We’ll provide you with a couple of exercises to help you get rid of your heel pain. Find out more below!

Soothe your heel pain with these four exercises! We’ll begin with two easy muscle-fasciae stretches and end with two foam rolling massages. If you do these exercises regularly, your pain will decrease significantly! 

Step 1 — Muscle-Fasciae Stretches


A woman is performing a stretch using a wall.

Wall Stretch

  • Go to a wall and place your hands on it.
  • Put one foot directly in front of the wall.
  • The other foot should be positioned as far behind you as possible, with the heel on the ground.
  • Now bend the knee of your outstretched leg a little and adapt the angle until you feel a slight pull.
  • Keep doing this for at least two minutes.

Tip: Ideally, you’ll do this exercise barefoot. If your floor is slippery, wear trainers, so you won’t slip.

 

Toe Stretch

  • Sit down on a mat or the floor.
  • Stretch out one leg.
  • Pull the other closer to you.
  • Grab your toes with your hands and bend them toward your chest.
  • Stay like this for two minutes.
  • Make sure not to use too much force.

Variation:

  • Assume a starting position.
  • Make sure to bend your toes as shown on the image to the left.
  • Stretch like this for two minutes.

Step 2 — Foam Rolling massage


A woman is massaging her heel with a foam roller.

Roller Exercise

You need: our Fascia-Fit mini foam roller OR something similar in shape

  • Grab the mini roller and place it on the floor.
  • Put the tip of your foot on top of it.
  • Now massage your heel slowly until your toes touch the ground.
  • Do this foam rolling massage as often as you want.

Massage Ball Exercise

You need: our mini massage ball or a similar round object

  • Sit down.
  • Now stretch out your leg and place the ball on the sole of your foot.
  • Scan the sole for sensitive spots and massage them with slow and circular movements.
  • Repeat this exercise as often as you wish.
Woman does Stretching exercise for pain

Free EXERCISES TO RELIEVE your PAIN

Sign up now for our weekly advisory newsletter to receive the latest exercises to help with your pain. You can easily do all of them at home, too. The best thing: our newsletter is completely free!
 
To discover how you can immediately treat your pain, enter your email address below:
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Free EXERCISES TO RELIEVE your PAIN

 
Woman does Stretching exercise for pain
Sign up now for our weekly advisory newsletter to receive the latest exercises to help with your pain. You can easily do all of them at home, too. The best thing: our newsletter is completely free!
 
To discover how you can immediately treat your pain, enter your email address below:
[]
1 Step 1

I agree to the privacy policy and to receive the newsletter.

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FormCraft - WordPress form builder
 

Free EXERCISES TO RELIEVE your PAIN

Woman does Stretching exercise for pain
Sign up now for our weekly advisory newsletter to receive the latest exercises to help with your pain. You can easily do all of them at home, too. The best thing: our newsletter is completely free!
 
To discover how you can immediately treat your pain, enter your email address below:
[]
1 Step 1

I agree to the privacy policy and to receive the newsletter.

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FormCraft - WordPress form builder

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