3 Top Exercises for Haglund’s Deformity Heel Pain
Its normal to hear the word stress and think about endless to-do lists or tight, anxiety-inducing deadlines. April is National Stress Awareness Month, a time to consider the effects that stress has on your emotional and mental state of health. Keep in mind that stress also refers to physical force, such as when shoes pressure the backs of your heels and cause Haglunds deformity. Heel pain is a key symptom of this condition, but stretching exercises may provide relief.
There are a variety of nonsurgical treatment methods for the pain caused by this bony bump, including icing the area, wearing heel pads, and shoe modifications. Another conservative treatment option is using stretches to alleviate tension in your Achilles tendon. One nice part of this technique is that you can start doing it today in the comfort of your own home. Here are some stretches that can help:
- Calf Raises Stand on the bottom step of a staircase while facing the ascending stairs. Keeping your toes and balls of the feet on the step, allow your heels and mid-feet to hang over the edge. Slowly rise up on your toes and feel the stretch in your calf muscles, hold for 2-3 seconds, and then slowly lower your heels below the step. You may need to hold the rail or place your hand on the wall for support.
- Towel Scrunches Place a towel flat on the floor in front of a chair. Remove your socks and shoes and sit down with your heels at the edge of the towel. Extend your foot and grab as much of the towel as you can with your toes. Pull it back, underneath your feet, and repeat until you run out of towel.
- Towel Stretches Staying barefoot, sit on the ground with your legs extended. Use your towel to loop over your upper feet and grasp one end in each hand. Gently pull back so your feet stretch towards your calves.
Sometimes you need more than a stretching program to find relief from the heel pain caused by Haglunds deformity. When this is the case, make an appointment to see our caring staff at Houston Foot Specialists. Receive the effective treatment you need by calling (713) 467-8886, or use our online form to request an appointment at our Houston, TX office today!
Category: Heel Pain
Tags: heel, Pain