Foot Exercises for Heel Pain

Heel pain can develop for a variety of reasons. It can sometimes be relieved by some simple exercises. Here are a few to try out.

Stretching tight calf muscles

Stand about a foot away from a wall and place the palms of both hands against the wall at chest level. Step back with one foot, keeping that leg straight at the knee, and bend the other leg at the knee. Press on the wall with your hands. You will feel a stretch on your back leg.

Toe Curls

Sit with a towel on the floor in front of you. Grip the towel with the toes of one foot, curling the toes to pull the towel toward you. Repeat this process with the other foot. You can use weights on the end of the towel to make it harder and build more strength.

Towel Stretch

Lie down and use a rolled up towel looped over one foot to stretch the front of your foot. Take one end of the towel in either hand and pull gently until you feel the stretch.

If these exercises do not help to relieve pain, cause pain, or make your pain worse, it is time to see a physician. He will be able to accurately diagnose what is causing your pain and will suggest a course of treatment.

Image by Elvert Barnes. 07.Stretch.NatioanlMall.WDC.10apr06. (2006). Flickr.

Flatfoot

Flatfoot is a condition in which the arch that runs lengthwise along the bottom of the foot has not developed normally. It is lower than normal or flattened out. This can affect one or both feet.

Flatfoot can be caused by:

• An inherited condition
• An injury
• Rheumatoid Arthritis
• Stroke
• Diabetes

Both children and adults can be flat footed. Most children develop the longitudinal arch between the ages of 3 - 5 years old. Until this time, they are flat footed.

Some common treatments for flat feet include:

• Wearing roomy shoes with good arch support
• Orthotic shoe inserts
• Padding for the heel

There can be pain associated with flat feet. Some ways to help relieve the pain include:

• Foot strengthening exercises
• Calf stretching exercises
• Heat
• Massage
• Anti-inflammatory drugs

Image by Thomas Abbs. Sunshine Feet. (2010). Flickr.

What do you know about Diagnostic Imaging?

Diagnostic imaging is used to diagnose a variety of foot problems. Let’s test your knowledge on the types of imaging your doctor might order to diagnose your problem.

1. Which test is a form of radiation focused into a beam that creates a picture?

A. Ultrasound

B. X-ray

C. MRI

2. Which test uses sound waves to develop images of what is happening inside the body?

A. Ultrasound

B. X-ray

C. MRI

3. Which test uses a magnetic field and radio wave energy to create pictures of structures within the body?

A. Ultrasound

B. X-ray

C. MRI

4. Which test is used to detect soft tissue injuries?

A. Ultrasound

B. X-ray

C. MRI

5. Which test is used to detect fractures or dislocations?

A. Ultrasound

B. X-ray

C. MRI

6. Which test is used to detect torn ligaments or tendons?

A. Ultrasound

B. X-ray

C. MRI

7. Match the color to the area of the x-ray.

White

Gray

Black

Muscles

Bones

Air

8. True or False? For ultrasounds, the echoes the sound waves make determine the size, shape and consistency of soft tissues and organs.

The correct answers are listed in the comments below.

Image by Tiffany Terry. Question Mark? (2011). Flickr. 

Foot Changes as you Age

As you get older, it is normal for your feet to experience some changes. Here are a few of the common ones:

Feet spread out. This will most likely affect your shoe size. Be sure to measure feet before buying shoes, instead of relying on the size you typically buy.

The bottoms of feet loose the fat pads that provide cushion to the feet. The heel pad is the area most affected. This can make feet vulnerable to pain and injury.

Skin becomes thinner and loses elasticity. This can make you more prone to injury and infections.

Ligaments and tendons lose their elasticity. This can reduce flexibility and/or reduce joint motion.

Cartilage can break down. This can cause joint inflammation and arthritis.

Nails can get thick and brittle. This can cause nails to split and break.

Start caring for your feet at an early age. If changes occur that cause concern to you, speak to a physician about what can be done. 

Image by Ale Art. Feet. (2013). Flickr.