Do these 3 effective exercises to get relief from heel pain as soon as you wake up in the morning.

Many people experience severe pain in the heel as soon as they take their first step on the ground in the morning. Especially this problem is found more in women. There can be many reasons behind heel pain, such as:

• Enlargement or swelling of the heel bone.
• Hypothyroidism, arthritis, or swelling in the lower legs.

Whatever the cause, heel pain can be relieved with proper care and exercise. Here we are telling you three easy and effective exercises, which will help in this problem.

1. Sitting in Vajrasana

How to do:

1. Spread a yoga mat on the ground.
2. Bend both legs at the knees and move them backwards and rest your hips on the ankles.
3. During this, make sure that the hips do not rest completely on the ground, but remain slightly above.
4. Keep a little gap between the heels so that an arch is formed in the soles.

Benefit:

• Vajrasana stretches the ankles and soles.
• This posture helps in reducing pain and relaxing the muscles.
• Do this for 2-3 minutes daily.

2. Ankle stretch exercise

How to do:

1. Stand on a two-inch high step (or ladder).
2. Take support of the wall.
3. Keep only the toes of your feet on the step, while the heels remain in the air.
4. First step:
   • Stand on tiptoes and count to 10.
5. Second step:
   • Slowly bring the heels down and keep them close to the ground.
   • Do this while counting to 20.
6. Repeat this process 5 times.

Benefit:

• The muscles of the ankles and soles get stretched.
• Blood circulation improves.
• Provides relief from swelling and pain.

3. Icing and massage with ice

How to do:

1. Take a water bottle and fill it with cold water or ice.
2. Place the bottle under the soles.
3. Roll the bottle back and forth with your feet.
4. Do this process for 5-10 minutes.

Benefit:

• The coldness of ice reduces swelling.
• The muscles of the soles and heels get instant relief.
• This massage increases blood flow.

Keep these things in mind:

• Rest after exercise and avoid applying excessive pressure.
• Exercising regularly will provide relief from pain.
• If pain persists, consult a doctor.