Heel stretches are exercises that lengthen the Achilles tendon and plantar fascia on the bottom of the foot. The calf muscles attach to the Achilles tendon so heel stretches are actually calf stretches that combat heel pain by lengthening the heel cord, also known as the Achilles tendon. The 2.5 million Americans who have plantar fasciitis can find some relief from pain with heel stretches.
Crossed Over Leg Stretch
One way to stretch your calf and heel is to sit with your right leg crossed over your left and then grab the toes of your right foot with your right hand and pull your toes toward your shin. Hold for 10 seconds. Do 10 repetitions. Cross the left leg crossed over your right and repeat the stretch 10 times for 10 seconds each. This exercise was proven to be effective by a two-year study done in 2003 on 101 patients and published in the "Journal of Bone and Joint Surgery." The stretch was done three times a day in the study.
Heel Stretch Against a Wall
The heel stretch against a wall is a basic heel stretch that you might already know. That's because this stretch is a basic calf stretch for the gastrocnemius. When you look at a well-defined calf, you can see two "bellies" that are the two sides of the gastrocnemius muscle. To stretch the gastrocnemius and the heel cord it connects to, stand an arm's length away from a wall. Place both hands on the wall with your arms straight. Step your left foot back and plant it flat on the floor. Lean forward so that your spine aligns with your left leg and bend your right knee until you feel the stretch in your lower left leg. Hold for 30 seconds and do five reps before stretching the right leg. (See References 2).
Seated Towel Stretch
The towel stretch is an easy and effective way to lengthen the Achilles tendon in a similar manner to the crossed over leg stretch, but instead of angling the foot sideways you pull it straight back toward you. To perform this stretch, sit with your right leg straight in front of you. Place a towel around the ball of your foot and pull your toes toward you. Hold for 30 seconds and then point your toes and relax for a moment. Repeat for a total of five reps and then do your left leg.
Considerations
You should do heel stretches first thing in the morning before you stand up and also any time you've been sitting down for a while. Stretches should not cause additional pain. If you cannot do the stretches pain-free, speak with your doctor. You might need to wear an overnight splint or get additional treatment.
