Heel pain is a common issue that can be debilitating. It’s important to find activities you enjoy doing and are good for your feet so you don’t end up with heel pain! Below, we list some of the best activities for those suffering from foot or heel pain.

• Plantar Fascia Massage

It is important to note that you should not feel any pain during this exercise. Apply sufficient pressure to feel a gentle stretch but not pain.

1. Sit or stand in a chair with one foot on a small ball or frozen water bottle. The ice in a frozen water bottle aids in the reduction of inflammation.
2. Roll the ball or water bottle under your foot gently forward and backward. Begin just below your ball of foot and end just before your heel.
3. Slowly roll the ball or bottle back and forth 10 times for each foot. Perform two sets per foot.
4. Perform this exercise once a day.

• Heel Raise

It is important to note that this exercise should be performed slowly and with controlled movements. Maintain your balance and, if necessary, hold on to a railing or other support.

1. Place the balls of your feet on the edge of the bottom step.
2. Slowly and gently lower your heels just below the edge of the step, with your heels hanging off the edge. You might feel a calf muscle stretch.
3. Slowly raise your feet to the balls of your feet.
4. Repeat this 10 times, then take a break. Perform two sets of this exercise.
5. Perform this exercise once a day.

• Floor Sitting Ankle Inversion With Resistance

This exercise necessitates the use of an elastic exercise band.

1. Sit up straight on the floor, legs straight out in front of you. While performing this exercise, make sure to avoid any hip movement.
2. Place your left leg over your right leg and wrap a resistance band around your upper foot and around the bottom of your lower foot. Hold the band’s end in your hand.
3. Move your upper foot (the one with the resistance band around it) away from your lower foot gradually. Rotate your ankle inward and slowly return it to the starting position to accomplish this.
4. Repeat 10 times more for a total of two sets per foot.
5. Perform this exercise once a day.

• Seated Toe Towel Scrunches

Take care to keep your entire foot on the ground and only your toes doing the work for this exercise.

1. Sit up straight in a chair, one foot on a towel, and spread your toes.
2. Scrunch your toes and draw the towel toward you 10 times. Perform two sets per foot.
3. Perform this exercise once a day.

• Seated Plantar Fascia Stretch

Take your time and move slowly and steadily through this stretch.

1. Sit in a chair and cross one leg over the other knee, so your ankle is on top of your other leg.
2. With one hand on your ankle and the other on your toes, gently pull your toes backward until you feel a stretch in the bottom of your foot.
3. Hold this position for 20 seconds and then repeat three times with each foot.
4. Do this exercise once a day.

• Wall-Facing Calf Stretch

1. Place your hands flat on the wall and stand upright facing a wall at arm’s length.
2. Extend one leg straight backward, bending your front leg until you feel a stretch in the calf of your back leg, while keeping both feet flat on the floor.
3. Hold for 20 seconds and then repeat for both legs three times.
4. Perform this exercise once a day.

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Remember, The 3 Arches of Your Feet Still Need Support!

Maybe you have already felt the first symptoms of balance disorders or you want to prevent them from appearing in the first place. Consider getting a foot orthotic device or simply take care of your feet. Start by washing them thoroughly with a gentle soap whenever you take a shower. Being a very complex support system, your feet are your first line of defense against balance-related issues, since their arches provide you with the stability you need in your daily life. It’s time to put your foot down and push back against balance issues. With both feet on the ground, dedicate yourself to keeping them comfortable and healthy. Give us a call and we will scan your feet to make you custom orthotic inserts.

The Shoe Doctor has specialized in providing custom orthotics for 20 years. The right orthotic insoles can greatly reduce foot, knee and hip pain while increasing performance and comfort. Russell at The Shoe Doctor will help educate and assist you in finding the perfect solution for your particular situation. We will create a 3D map of your feet and make custom orthotics for your hiking boots, everyday shoes, and everything else in between. These orthotics, along with our expert advice, will get you using orthotics like a pro, and have you performing at the peak of your abilities in no time!  If you are in the San Francisco Bay Area, give The Shoe Doctor a call to get the best custom orthotics in the area! We are here to assist you, schedule your free consultation here!