“Lucy, you got some 'splainin' to do!” The funny marital foibles of Lucy and Ricky Ricardo first premiered on the show “I Love Lucy” October 15, 1951. Even now, the beloved sitcom is still considered one of the greatest TV shows of all time—and it even has an unofficial holiday! National I Love Lucy Day falls on Wednesday, October 15. If you love stretching for heel pain as much as you love “I Love Lucy,” try out the following exercises below while you’re watching the re-runs and you’ll be pain-free in no time.
An easy way to massage the plantar fascia ligament that could be causing your discomfort is to roll the sole of your foot over a tennis ball or water bottle. It’s a very good way to slowly stretch and ease the pain in your arch. Freezing the water bottle beforehand is a creative way to ice your foot at the same time and reduce inflammation from plantar fasciitis.
You can also stretch your calf to help ease the symptoms that come with heel pain. The most standard exercise is the wall stretch. Stand about 1 foot away from a wall and put your palms on it. Keep you back leg straight and put it behind you. Bend the other knee, and pressing your heels toward the ground, lean into the wall until you feel a stretch in your calf. Hold for 10 seconds and do three to six times a day. Now, do the same thing but bend your back leg a little as you lean in.
Use the stairs for this exercise. Standing on the steps with your heels hanging over the edge, raise and lower on your toes 10 times and repeat three more sets. For a sitting stretch, try bending your leg at the knee and pulling the toes and ball of the foot towards you with your hand. Hold for 15 to 20 seconds and repeat three sets for each leg.
Stretching for heel pain is simple, but sometimes it’s hard to get started! We hope these exercises will help. If your heel pain just won’t quit, though, call Dr. Victoria Melhuish at Sierra Foot & Ankle by dialing (775) 783-8037. Our office can also be found on Facebook and Twitter!