2 Stretching Exercises to Treat Heel Pain


One of the most common causes of heel pain is plantar fasciitis. This condition frequently affects athletes, exercise fanatics, and the many people who are on their feet all day working.

One of the best methods for treating heel pain is through stretching exercises that increase flexibility. These should be performed at least once daily and especially before and after a hard day’s work, working out or playing sports.

Decreasing stress on the connective tissue that runs along the bottom of your foot between your heel bone and toe bones is essential to minimizing heel pain.

2 excellent stretching exercises to treat and prevent heel pain include the following:

1)    Arch stretching exercise—From a seated position, place one foot across the other leg and pull back on the toes to stretch the plantar fascia that runs across the bottom of your foot. Release and pull on the toes, repeating the exercise ten or fifteen times.

2)    Calf stretching exercise—While facing a wall so you can brace yourself, bend one foot forward and the other foot back as you bend your knee. You will feel a stretch in the calf muscle and hold for 20 seconds. Release the tension, and repeat five to ten times. Reverse foot positions and repeat. Stretching the calf muscles will increase flexibility in your arches.

If you experience persistent pain and discomfort in your heel, see your foot care specialist for the proper diagnosis and treatment. At E.J. Nemet, DPM in Twinsburg, OH, Dr. E.J. Nemet treats a variety of foot and ankle conditions, including sports injuries, pediatric foot problems, diabetic foot complications, nerve disorders, and toenail and skin conditions. Dr. Nemet provides expert and compassionate care to patients in the Twinsburg and Beachwood areas. To contact us or to schedule an appointment, please call (234) 212-9940.