The most common type of heel pain comes from the bottom of the heel. This is the worst place for pain because every step you take hurts and you may have no idea why. Stretch your calf muscles and tendons as soon as possible after you begin to experience pain, though if the pain continues, make sure to check with your doctor to rule out anything that requires surgical intervention.
Seated Towel Stretch for Calves
The seated towel stretch for calves is an easy stretch to do that lets you sit down, relax and get off your feet. By stretching the calves, you also stretch the heel cord, also known as the Achilles tendon. The towel lets you control how far you take this stretch. Make sure that you feel the calf stretching or the exercise will be useless. Sit on the floor with your right leg straight. Wrap a towel around the ball of the foot and grab the ends with both hands. Pull your toes toward you until you feel a gentle stretch, but not pain. Switch legs and repeat.
Cross-legged Tendon Stretch
The cross-legged tendon stretch targets the Achilles tendon and plantar fascia on the sole of the foot. It is another seated exercise that doesn't place a lot of pressure on the heel. From a cross-legged seated position, place your right heel on the floor next to your left knee. Grasp the toes of your right foot with your right hand. Pull the toes upwards, particularly the big toe. This stretches the bottom of the foot. Switch feet and repeat.
Standing Calf Stretch With Incline Box
The standing calf stretch with incline box uses an angled box called an incline box to facilitate greater calf stretching. Place the box against a wall with the incline pointing at the wall. Place your right foot on the top edge of the box and the ball of your left foot on the box where it meets the floor. Keep your left heel on the floor and both feet facing the wall. Straighten your left leg and bend the right knee slightly as you lean toward the wall until you feel a stretch in the left calf. Switch legs and repeat.
Pigeon-Toed Wall Stretch
The pigeon-toed wall stretch targets the outside edge of the calves. To begin, stand facing a wall with your palms against the wall at head height and your elbows bent slightly. Step your right leg back and straighten the leg. Turn your toes inwards. Bend the left knee and lean forward so your spine stays straight but angles slightly toward the wall. Keep the heels flat on the ground to lengthen through the heel, Achilles tendon and calves. Repeat on the other side.
