Heel pain is a frequent complaint that can interfere with daily movement and quality of life. Common causes include plantar fasciitis, which involves inflammation of the tissue along the sole, and Achilles tendonitis, which affects the tendon connecting the heel to the calf. Heel spurs, or bony growths, and stress fractures in the heel bone can also lead to persistent discomfort. Risk factors include excessive physical activity, improper footwear, obesity, and tight calf muscles. A podiatrist can identify the specific cause of heel pain through examination and imaging, then create a treatment plan involving stretching, footwear changes, orthotics, or other therapies. If you suffer from heel pain, it is strongly suggested that you consult a podiatrist for an expert diagnosis and relief strategies.

Many people suffer from bouts of heel pain. For more information, contact Barbara J. Aung, DPM of Aung Foot Health Clinic . Our doctor can provide the care you need to keep you pain-free and on your feet.

Causes of Heel Pain

Heel pain is often associated with plantar fasciitis. The plantar fascia is a band of tissues that extends along the bottom of the foot. A rip or tear in this ligament can cause inflammation of the tissue.

Achilles tendonitis is another cause of heel pain. Inflammation of the Achilles tendon will cause pain from fractures and muscle tearing. Lack of flexibility is also another symptom.

Heel spurs are another cause of pain. When the tissues of the plantar fascia undergo a great deal of stress, it can lead to ligament separation from the heel bone, causing heel spurs.

Why Might Heel Pain Occur?

• Wearing ill-fitting shoes                  
• Wearing non-supportive shoes
• Weight change           
• Excessive running

Treatments

Heel pain should be treated as soon as possible for immediate results. Keeping your feet in a stress-free environment will help. If you suffer from Achilles tendonitis or plantar fasciitis, applying ice will reduce the swelling. Stretching before an exercise like running will help the muscles. Using all these tips will help make heel pain a condition of the past.

If you have any questions please contact our office located in Tuscon, AZ . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Exercises for ankle pain can promote healing, improve mobility, and restore strength when performed carefully and consistently. Being aware of pain during activity is important, as pushing through discomfort can worsen the condition. Experts recommend starting with light stretches and range of motion exercises, then progressing gradually as strength improves. Choosing the right intensity helps avoid strain and supports long-term recovery. Strengthening surrounding muscles and improving balance can also reduce the risk of future injuries. A podiatrist can assess your ankle, provide guidance on safe exercises, and create a personalized plan tailored to your needs. If you have ankle pain, it is suggested that you schedule a visit with a podiatrist to support your recovery and long-term foot health.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries and build strength. If you have any concerns about your feet, contact Barbara J. Aung, DPM from Aung Foot Health Clinic . Our doctor can provide the care you need to keep you pain-free and on your feet.

Exercise for Your Feet

Exercise for your feet can help you gain strength, mobility and flexibility in your feet. They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important, and we often forget about them in our daily tasks. But it is because of our feet that are we able to get going and do what we need to. For those of us fortunate enough to not have any foot problems, it is an important gesture to take care of them to ensure good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rises, lifting off the floor doing reps and sets, and flexing the toes. It is best to speak with Our doctor to determine an appropriate regimen for your needs. Everyone’s needs and bodies are different, and the activities required to maintain strength in the feet vary from individual to individual. 

Once you get into a routine of doing regular exercise, you may notice a difference in your feet and how strong they may become.

If you have any questions please feel free to contact our office located in Tuscon, AZ . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Stretching the toes and feet is an important practice that promotes flexibility, strength, and circulation. Exercises such as toe curls, toe stretches, and toe extensions help maintain proper alignment and reduce muscle tension. When the muscles in the feet become tight, they can alter walking patterns and posture, potentially causing discomfort in the ankles, knees, hips, and lower back. Regular stretching relieves stress placed on the plantar fascia and other supporting structures, which may help prevent injuries and chronic conditions. A podiatrist can assess foot mechanics, recommend personalized stretching routines, and identify underlying problems that contribute to tightness or pain. If you have foot pain, it is suggested that you consult a podiatrist who can treat various foot conditions, and guide you on additional foot stretches.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Barbara J. Aung, DPM from Aung Foot Health Clinic . Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.

• Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
• Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
• Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
• Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.

If you have any questions, please feel free to contact our office located in Tuscon, AZ . We offer the newest diagnostic and treatment technologies for all your foot care needs.