The most common place for pain in the feet is on the inside edge of the heel and this is generally due to plantar fasciitis or heel spurs. Heel pain is often associated with long periods of weight bearing or inadequate footwear. It can also be associated with being overweight. Other common foot conditions include Achilles’ tendinopathy, Moreton’s neuroma, stress fracture and bunions.
Our treatment of foot and heel pain depends entirely on the cause of the problem and may involve stretching techniques, taping, footwear analysis/advice, corrective exercises, massage and ultrasound.
Here are some great exercises for Achilles problems:
Exercise 1 – Calf raises
Stand upright and hold onto a wall/table for balance if required. Slowly raise up onto your toes, and control the movement back down. This exercise will strengthen the calf muscles and ankle joints. Repeat 10 times, and perform three times per day.
Exercise 2 - Stretch your Gastrocnemius Calf Muscle
Stand facing a wall, with your feet together and your hands flat against the wall. Both your feet should be facing forwards and your back heels resting on the ground and your knees straight. You should feel a stretch to the leg at the back, in the calf muscles (known as the gastrocnemius). Hold the stretch for 30 seconds and repeat three times.
At Surrey Physio, we use www.rehabmypatient.com to provide you with individual exercise programmes that work for you.