With every step you take, -- whether it be walking or running -- your feet take a tremendous amount of stress. As your feet pound on hard surfaces and support the weight of your body, heel pain is a common ailment. Heel pain can be the result of heel spurs, plantar fasciitis, bruising, tendinitis or a problem with your Achilles tendon. A vast majority of heel conditions can be treated conservatively. Stretching is one method of conservative treatment. Always consult your doctor before beginning stretches with heel pain.
Step Stretch
A step stretch can be used to loosen and strengthen your heel and calf muscles. Position yourself on the back of a step. Your toes should be on the step and your heels should be hanging over the edge of the step. Slowly lower your heels until you feel a stretch in your heels and in the back of your legs. Hold this position for 20 seconds. Try to keep your back and knees straight while completing this exercise. Complete one set of 5 repetitions of this exercise. For safety, a step stretch on the bottom step.
Active Stretch
An active stretch allows for gentle movement of your Achilles tendon and is frequently used in the early stages of rehabilitation for heel pain or injury. Sit on the ground or a couch with your back straight and your legs fully extended in front of you. Your heels should be lightly touching the ground or hanging off the edge of your couch. To actively stretch your Achilles, slowly pull your foot and toes upward towards your body. You will feel a stretch in the back of your leg. Hold this position for a count of 5 seconds. Relax and repeat five times. Never stretch to the point where you are experiencing pain. If possible, complete this exercise a few times throughout the day.
Wall Gastrocnemius Stretch
Your gastrocnemius is one of your calf muscles that extends from your knee down to your heel cord. Stretching this muscle can help to alleviate heel pain and tightness. Stand placing your hands against a wall -- palms down. Take one step backwards for your leg that is going to be stretched. Your knee should be extended and your foot should be planted on the ground with your toes facing forward. Your front leg should be bent at the knee with your foot flat on the ground. Push your back heel firmly in the ground as your lean forward at your hips. You will feel a stretch in the back of your leg. Hold this position for a count of 20 seconds. Relax and repeat. Complete one set of five repetitions for each leg.
Standing Soleus Stretch
The soleus is another muscles in the back of your lower leg that allows for the movement of your foot and ankle. Stand with your palms flat against a wall. Take one step backwards with your leg that is going to be stretched. Your foot should be planted on the ground with your toes facing the wall. Your knee should be bent at a 90-degree angle. Your front foot should be facing the wall with your knee bent at a 90-degree angle as well. Place pressure on your back heel as you lean forward with your hips. When you feel a stretch in your back leg, hold this position for a count of 20 seconds. Relax and repeat. Complete one set of 5 repetitions for each of your legs.
