Stretching Exercises to Relieve Heel Pain

Heel pain refers to the discomfort or pain that is experienced specifically in your foot’s heel area. It is considered a common complaint by those of any age because it has the potential to be caused by a variety of underlying conditions. According to Dr. Mark Moss of Coastal Foot and Ankle Associates – with two convenient locations in Pearland and Houston, TX, the following exercises effectively relieve heel pain.

Stretching Exercises To Relieve Heel Pain

Stretching exercises can help reduce and even alleviate heel pain, especially if the pain/discomfort is from a condition like Achilles tendonitis or plantar fasciitis. The following suggested exercises, if done regularly in the morning or before a sports activity or exercising, have the potential to –

• Reduce the tension within the muscles of the foot and calf.
• Alleviate discomfort by improving flexibility in the affected areas. 

If you experience heel pain, consider these stretching exercises to relieve it. Repeat each exercise for each leg – up to four times per foot –

Plantar Fascia Stretch

• Sit down and cross one leg over the other.
• Pull your toes back gently toward your shin to stretch the sole of your foot – hold for 20–30 seconds.

Calf Stretch/ Achilles Tendon Stretch

• Stand while facing a wall with your hands on it for support. 
• Step one of your feet back, keep it straight, and leave your heel on the floor.
• While keeping your back straight, bend the knee of the front foot. 
  • For the calf stretch –
    • Lean forward slightly to stretch the tendon and calf in the back leg.
    • Hold for 20–30 seconds for each leg.
  • For the Achilles tendon stretch -
• Keep your heel on the ground and stretch the Achilles tendon.
• Hold for 20–30 seconds for each leg.

Towel Stretch

• Sit on the floor with your legs in front.
• Place a towel around the ball of one foot.
• Hold the towel ends with both hands and pull gently to flex your toes.
• Hold for 20–30 seconds.

Toe Stretch

• Sit on the floor with your legs in front.
• Cross one ankle over your opposite knee.
• Pull your toes back gently toward your shin to stretch the sole of your foot – hold for 20–30 seconds.

Rolling Massage

• Rolling a tennis ball/frozen water bottle on the bottom of your foot to massage and release plantar fascia tension. Roll your foot back and forth for a few minutes.

Contact a Leading Pearland and Houston, TX Podiatrist Today

If you have persistent or severe heel pain, contact Dr. Moss or a Coastal Foot and Ankle Associates staff member at 281-484-2400 (Houston),  (281) 485-2988 (Pearland), or online.