According to the Mayo Clinic, “Heel pain is the most common foot problem that doctors see.” Runners, in particular, are susceptible to a wide range of heel-specific problems, including plantar fasciitis and Achilles tendinitis. In acute stages, heel pain can be debilitating to the point where training must be completely halted. Stretching is an important tool in fighting nagging heel injuries.
Towel Stretch
Sit down on the floor, keeping your legs in front of you. Wrap a towel around the ball of the affected foot and grab an end in each hand. Gently pull your foot towards your body until you begin to feel a stretch along the lower portion of your Achilles tendon. Extend your leg as necessary to increase or decrease the stretch.
Arch Rolls
Place a medium-sized ball on the ground. A baseball or tennis ball is suitable. Sit down in a chair. Place the arch of your foot on top of the ball and slowly roll the ball back-and-forth across the length of your entire arch. Continue for five minutes. Do this stretch twice a day.
Achilles and Calf
Position the palms of your hands on a wall at shoulder height and width. Drop your extended left leg straight back 1 foot behind you. Slide your right leg forward so your toes are within 6 inches of the wall. Keep the right knee bent. The left heel should remain on the ground. Slowly lean your body forward until you begin to feel a stretch in the calf muscles. Slide your left foot forward or backwards as necessary to increase or decrease the stretch. Hold for 30 seconds before repeating with your legs switched.
Occupy the same starting position as in the previously explained stretch with one small change. Slide the rear leg forward and bend both knees while leaning slightly forward. If done correctly, you will feel a deep stretch along the length of the Achilles tendon.
Plantar Fasciitis Stretch
Sit in a chair for this plantar fasciitis-specific stretch. Cross one leg over the other so the affected heel is below. Reach down, grab your toes and gently pull the foot back towards the shin for 10 seconds. Complete 10 repetitions, and do this exercise 10 times throughout the day. Note that this exercise should begin in the morning before you’ve taken your first step out of bed. In a 2006 article in Science Daily, runners who performed this stretch for three to six months were found to have “had a 75 percent chance of having no pain and returning to full activity.”
