Exercises for Heel Pain

Pain in the heel area can be caused by several factors, including wear and tear on the foot, uncomfortable shoes and tissue damage. Several exercises can be helpful to relieve heel pain.

Heel Press and Rolling

Stand up straight and place one foot in front of the other. Slowly bend your knees and press your heels into the ground so you can feel the muscles in your lower leg stretch. Hold the position for a count of 15 and release. Repeat this exercise several times.
Another simple exercise can be done with a rolling pin or tennis ball. Sit in a chair with your back straight and your feet flat on the floor. Place a rolling pin or tennis ball under the arch of the foot and roll it around under your foot. Repeat this twice daily.

Wall Push Ups

Get in the same position as the heel press, standing up straight with one leg in front of the other, but face a wall while doing so. Press the wall with your hands, keeping them at shoulder height and position yourself so your front foot is about 30 inches from the wall. Bend the front leg and lean into the wall until you feel a stretch in your back leg. Once you feel your muscles stretching, return to the neutral position. Repeat this 10 to 15 times. Once complete, bring the back foot in so that the back knee is bent and do a repetition of 10 to 15.

Stair Stretching and the Pen Roll

A great exercise for your Achilles tendon can be done on a stairway. Stand on a step with your heels slightly off the end the step. Begin to lower your heels while keeping your feet on the step and your legs straight. You should feel a stretch in your leg. Hold this position for up to a minute and then return to the natural position. Do this in a repetition of six, twice daily.
The pen roll can be done anywhere. Place a pen on the floor and try to pick it up with your toes curled around it. Once you have hold of it, lift it up and hold it for five seconds before setting it down.