Stretch your heels to help alleviate pain associated with an injury to the plantar fascia in the bottom of your foot. A tight plantar fascia tendon pulls your heel forward and results in tension in your heels. Also stretch your heel when you stretch the back of your lower leg. Tight calves pull up on your heels in the opposite direction of the plantar fascia. A flexibility program that stretches your heels from both directions, the calves and the plantar fascia, will reduce heel pain and improve your flexibility. Always consult a doctor before performing new exercises.
Wall Stretch
Step 1
Stand approximately 2 feet from a wall with your feet together.
Step 2
Lean forward from your waist and place your palms on the wall.
Step 3
Step backward approximately 3 feet with your right leg. Keep your toes facing the wall.
Step 4
Place both heels on the floor. Bend both knees until you feel the stretch in your right lower leg and heel.
Step 5
Maintain the stretch for 10 to 15 seconds. Repeat on your left leg. Complete six to eight stretches on each leg.
Stair Stretch
Step 1
Stand tall with the balls of both feet on the edge of a step.
Step 2
Place your hands on the railing or the wall for balance and support. Slowly lower heels toward the floor until you feel a stretch in your lower leg and heels.
Step 3
Maintain the stretch for 10 to 15 seconds.
Step 4
Release by stepping off the stair. Rest for 30 seconds and then repeat six to eight times.
Tennis Ball Stretch
Step 1
Sit on the edge of a bed or the edge of a chair. Place the tennis ball on the floor.
Step 2
Position your right foot on the tennis ball so the ball is under the arch of your foot.
Step 3
Roll your right foot in clockwise circles over top of the ball. Bring the ball close to your heel for pain relief.
Step 4
Complete 10 clockwise circles. Reverse the direction and complete 10 counter-clockwise circles. Repeat the stretch on your left foot.
Towel Stretch
Step 1
Sit on your bed with both legs extended in front of you.
Step 2
Place your right foot in the middle of a towel that is rolled up lengthwise. Position the towel near the ball of your foot. Hold an end of the towel in each hand.
Step 3
Gently pull the ends of the towel toward your body until you feel a stretch in your foot.
Step 4
Maintain the stretch for 10 to 15 seconds. Release and repeat on your left foot. Complete six to eight stretches on each leg.
Tips and Warnings
- Warm up your body prior to stretching. Use a five minute walk or march in place. Your body responds better to stretches when it is warm.
- Speak with your doctor before beginning a flexibility program. If any of the stretches increase your discomfort, stop immediately.
Things You'll Need
- Wall
- Stairs
- Tennis ball
- Towel
