Heel pain can be a sign of several conditions, such as plantar fasciitis or Achilles tendinitis. Thorough and complete stretching of this area can prevent these conditions before they develop and help rehabilitate them if you already have one. Make sure to hold all stretches for 30 to 60 seconds and to repeat each stretch two to three times per foot. If you have an injury to this area, it is a good idea to follow up with an icing regimen after each stretching session.
Ball Stretch
The plantar fascia runs along the underside of your foot from your heel to the front of the foot. One of the best ways to stretch this area is to roll it over a ball or cone-shaped item. Place the ball on the ground and put your foot on top of it. Roll your foot over the ball from your toe to your heel over and over again. Increase pressure for a deeper stretch by pushing down harder on the ball. To finish, grab the toes and pull them toward the shin, stretching the area you just rolled.
Stair Stretches
Stand with the balls of your feet on the edge of a step. Use the wall or hand railing to steady yourself. Allow your heels to dip down below the height of your toes, stretching your Achilles tendon, the tough band that attaches your heel to your calf muscle. After completing all repetitions of this stretch, try the same stretch with the knees slightly bent to deepen the stretch. If it is more comfortable for you, these stretches can be done one foot at a time.
Towel Stretch
Lie flat on your back on the ground. Bend your left knee and place your left foot on the ground near your rear end. Extend your right leg into the air. Loop a towel around the ball of your right foot. Using the towel, pull your toe toward your upper body. After repeating two to three times on both legs, try the same stretch with your knee slightly bent as well.
Wall Stretch
Stand facing a wall with both palms on the wall. Extend one foot behind you, keeping the other foot closer to the wall. Keep the knee of your extended leg straight and the toe of that foot pointing directly toward the wall. Press that heel into the ground and lean into the wall. Again perform this stretch with a slightly bent knee as well for a more well-rounded stretch of calf and Achilles tendon.
