3 Stretches for Treating & Preventing Heel Pain

One of the most common causes of heel pain is a condition called plantar fasciitis that actually primarily affects the arch and radiates complications to the heel area. The plantar fascia is the wide band of tissue that spans the bottom of your foot and when it becomes overly stressed it can stretch and tear causing severe pain and discomfort. Athletes and people who are on their feet all day for work are more susceptible to developing the condition. 

A variety of physical therapy exercises can be used to keep the plantar fascia and Achilles tendon strong and flexible to help avoid and treat heel pain.

3 stretches that will help to prevent and treat heel pain include the following:

1)   Arch stretch—From a seated position, place one foot across your lap and pull back on the toes to stretch the flexible tissue that runs across the bottom of your foot. Release and repeat ten times.

2)   Step stretch—While standing from your toes on the edge of a step with your heels hanging off, lower your heels to produce a stretch in your calf muscles and Achilles tendons. Hold for five seconds and raise your heels up and hold again for five seconds. Repeat five times.

3)   Calf stretch—Stand with your right knee bent and your left leg stretched out behind. Bend the right knee and flex the left foot to stretch the calf muscle and hold for ten seconds. Switch positions and stretch the other calf. Repeat the exercise five times with each leg.

If you have persistent heel pain that doesn’t improve after a few days, see your foot doctor for the proper diagnosis and treatment. At E.J. Nemet Podiatry in Twinsburg,  E.J. Nemet, DPM, treats a variety of foot and ankle conditions, including sports injuries, pediatric foot problems, diabetic foot complications, nerve disorders, and toenail and skin conditions. With advanced technologies and dedicated staff, 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.