Foot Pain Due To Heels? Here Are Exercises That Can Relieve Pain

Foot pain can result in injuries like plantar fasciitis and Achilles tendonitis due to the strain on the toes and feet.

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: May 07, 2023 14:30 IST
Foot Pain Due To Heels? Here Are Exercises That Can Relieve Pain

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The idea of wearing heels appeals to all women but it is also accompanied by foot pain and discomfort. Even though they can make you look confident and elegant, the pain associated with them can make you ditch them. In some cases, it can also result in injuries like plantar fasciitis and Achilles tendonitis due to the strain on the toes and feet. But don’t stress as you can wear off the pain by practising some of these stretching exercises. 

Stretching Exercises For Foot Pain Relief

Stretching exercises are an excellent way to alleviate foot pain caused by wearing heels. These exercises help to increase flexibility, reduce muscle tension, and improve circulation.

Heels Raise

This exercise strengthens your feet and helps reduce foot pain. 

Step 1: Stand with your feet shoulder-width apart and your hands on your hips.

Step 2: Rise up on your toes as high as you can and then lower back down. 

Step 3: Repeat this exercise 10 to 15 times.

Also Read: Walk Barefoot On Grass Every Day And Unleash These 7 Health Benefits

Toe Raise, Point, and Curl

Toe stretch is an effective exercise to relieve foot pain due to heels. It can be performed anywhere with ease.

Step 1: Sit comfortably on a chair and place your feet on the ground.

Step 2: Raise your heels while keeping your toes on the ground. Stop when your feet are barely off the ground. Hold this position for at least five seconds before lowering your heels to the ground.

Step 3: Next, raise your heels and point the toes. Do it in a manner that only the tips of the big and second toe touch the floor. 

Step 4: Hold this position for five seconds before keeping your feet completely on the ground.

Step 5: The last step involves raising your heels and curling them inwards so that only the tips of your toes are contacting the ground. Maintain this posture for five seconds.

Step 6: Repeat this cycle at least 10 times to get relief.

Calf Stretch

Another exercise that is a must-try is calf stretch. 

Step 1: To perform this exercise, stand facing a wall with your hands on the wall at shoulder height. 

Step 2: Place one foot behind the other and press the heel of the back foot into the floor.

Step 3: Lean forward until you feel a stretch in the calf of the back leg. Step 4: Hold this stretch for 15 to 30 seconds and then change sides. 

Step 4: Repeat this exercise two to three times on each leg.

Also Read: Expert Explains Benefits Of Foot Massage As Per Ayurveda

Towel Curls

This can help in stretching your feet and ankles and reduce the pain.

Step 1: Sit comfortably on a chair with both feet flat on the ground.

Step 2: Keep a towel on one of your feet.

Step 3: Try to make a grip by curling your toes and lifting it off the ground.

Step 4: Maintain this grip for some seconds and release the towel.

Step 5: Repeat the same process with another foot.


Massaging your foot can also help you get some relief as it helps to increase blood flow and reduce inflammation. You can use a tennis ball or golf ball to roll under your foot to massage your feet. Put the ball under the arch of your foot while sitting on a chair. While doing this, gently move the ball back and forth. The ball can also be rolled back towards the heel and up towards the ball of the foot.