Useful Exercises agains your heelpain!

The informations following are for study purposes only. They are not intended as medical advice.

Please remember:

The exercises given below can improve the health of your heel and your foot. However - if you really wish to get rid of your heelpain, these exercises do not suffice. The most efficient methods are given in our ebook.
To combat heelpain takes a method, that combines different approaches which augment each other. Also, it helps to get reassurance from somebody who has done the method and can give his opinion if there are questions. We can help you here.
To sum it up:
With the ebook "No heelpain no more" you get more than just a method: You get also support, and your questions are answered
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Rotating the foot

passive method:

Sit on a chair or the floor, take your foot in your hand and start to make a circle with your toes.
Move your foot as far as it will go in each position. Do so with the toes stretched and with the toes tucked in. Repeat with other foot.

Do this slowly, but use some force to stretch the ligaments a bit.

aktive method:

You move your foot without the help of your hand. In this variant you can circle both feet at the same time. Try to make the circles as big as possible and give your muscles a good workout. You can do this exercise while sitting on your desk or in a bus...

Gripping exercise

No 1:

Imagine to grip a towel in the air. This can obviously be practised at your desk.

No 2:

Place a towel, pencis, small stone, pebble on the floor and lift it up with your toes.

Rolling your feet

hot:

Fill a bottle with reasonable hot water, sit on a chair, and roll the bottle under your bare foot. Be sure to take care not to burn yourself or crack the bottle. A clean sock might be a good idea.

cold:

If you think, cold rolling would be better for you, then you might put a can of beans into the freezer and use this for rolling. A sock prevents freezing - use care here!! - and it is a good idea to prevent the can to freeze completely, otherwise it might loose it's round form.

Stretching

use a stair:

Stand with balls of your feet on a stair, heel hanging free in the air. Relax all muscles in your legs as good as possible and let your heel sink. Hold this position for 20 Seconds or as long as possible. Take a break, repeat. It is a good idea to keep a hold somewhere to have some stability.

on a doorstep:

Stand with the balls of your feet on the doorstep, the heels should touch the floor. Bend over forward, and let your upper body hang down. Keep your legs as stright as possible. Relax for 20 Seconds. Repeat.

using a table:

Stand before a table. Put a pillow on a table. On the pillow place one foot. Now bend forward as far as possible. You can give your heel, your muscles and your foot a massage while doing this.