Heel Stretching for Plantar Fasciitis

Heel pain is a common and extremely frustrating problem, especially after beginning a new fitness routine. While you should consult a physician before attempting home treatments, to ensure that the problem is not more complicated, the most common treatment option is stretching of the calf muscles. This is just one example of the most common heel stretch I have my patients do. There is a lot of information on stretching on the web, but if you appear to need a lot of flexibility to perform the stretch, it is likely unnecessary and not a good option for you.

Heel Stretching:

  • Stand an arm’s length from the wall, placing both palms on the wall in front of you.
  • Place your right foot extended out behind your left foot, making sure to keep both feet facing forward, as if there’s an invisible line between them.
  • Keep your right knee straight and right heel on the ground. Slowly and gently bend your left leg forward at the knee towards the wall. You will feel the pull in the back of your right calf.
  • Hold the stretch for 30 seconds.
  • Switch the placement of your feet and repeat for a stretch in the left calf.

For more information on Plantar fasciitis, click the blog article for heel pain FAQ