Heel pain can come from plantar fasciitis, heel spurs (or bone spurs), & Achilles tendonitis. It can also be caused by muscle imbalances or alignment issues higher up in the knee, hip, or back. Buy FitMyFoot custom footwear at https://www.pntra.com/t/SENJS0hNR05DSEZGSUtJQ0dNSkZMSA (affiliate link) Buy a worksheet with these heel pain relief treatments at https://www.askdoctorjo.com/heel-pain-worksheet
Stretching the bottom of the foot, or the plantar fascia, with a ball, foam roll, or frozen water bottle can help loosen up the area and take pressure off the heel. Then massage the plantar fascia. A fanning or spreading motion from the midline outwards helps relief the pain in the area.
Next, using a stretch strap, belt, or dog leash, stretch the calf muscles. The Achilles tendon that’s attached to the calf can also cause heel pain, so this is a great stretch to help take pressure off the area.
Then in standing, a runner’s stretch for the calf, and then the stretch for the soleus are also great stretches for the lower leg.
Finally, heel raises are some exercises to help strengthen the muscles.
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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Easy Heel Pain Relief:
https://www.askdoctorjo.com/heel-pain-relief
00:00 – Heel Pain Relief
01:09 – Plantar Facia Stretch with Foam Roll/Ball
02:07 – Plantar Fascia Massage
03:19 – Calf Stretch
05:00 – Runner’s Stretch
06:00 – Soleus Runner’s Stretch
06:48 – Heel Raises
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement and Affiliate links. Thank you to FitMyFoot for sponsoring this video and providing Doctor Jo with a free Custom Footwear to use. Ask Doctor Jo earns a commission from qualifying purchases.
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