Best exercises for heel pain (at back of the heel)

Why does heel pain occurs at back of the heel?

Achilles tendon inserts at the heel bone. Its inflammation is the most common cause of pain at back of the heel. Its two types are insertional and non insertional. In insertional type pain occurs at the insertion of the Achilles tendon and in non insertional type pain occurs a few centimeters above the insertion. Insertional type is more common.

Achilles tendon attaches calf muscles to the heel bone. Many activities like jumping, running and even routine day to day activities can put repetitive strain on the Achilles and may cause its inflammation and minor tear.

Who are at risk of developing pain at back of the heel?

Treatment for heel pain (back of the heel): Initially it can be managed with painkillers medicines (NSAIDS), ice application and heel lift. You should apply ice 4-5 times a day and for 10 minutes every time. High heeled shoes will give you relief in pain as with heel raise achilles tendon gets relaxed.

Start these exercises for effective and long lasting relief of pain at back of the heel. Here are some effective exercises which you can do at home.

Eccentric exercise program:

Eccentric exercises are gold standard for the treatment of Achilles tendinopathy (heel pain at back of heel). With this program approx. 70% of the patients get relief in three months. This program should be continued for 3 to 6 months for long lasting relief. Initially you may experience an increase in pain but with continuation this will subside. If you get relief in morning stiffness of the heel (morning pain after getting up from the bed) it means your treatment is going in right direction. You should continue these exercises for at least 3 months. Initially you may not get relief but don’t stop this program before 12 weeks.

1. Stretching at stairs: Stand at stair (Hold the railing to support). Raise up on tip toes. Now bend your healthy leg and lower the other leg down till you feel the stretch at back of the heel. Hold it there for a few seconds there and again raise up on tip toes. Repeat this exercise for 15 times. Do it for three times a day (45 repetitions) . If you have pain in both heels you can do it simultaneously with both legs.

Now repeat the same exercise with bent knee as shown in the picture below. Again do 15 repetitions for three times a day(total 45 repetitions)

2. Heel raise: Holding a chair or table, raise both heels.   Hold for 15 seconds and then lower down. Repeat it for 15 times and do it for two times a day. Repeat same exercise with bent knees.

3. Wall push: Lean towards a wall as shown in the picture and stretch your calf muscle. Don’t let your heel come off the ground. Hold the stretch for 15 seconds and repeat it for 10 times. Do it for 2 times a day. Repeat same exercise with bent knee.