foot stretches for heel pain

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Foot stretches for heel pain can be advised by physical therapists to improve the affected foot’s flexibility. Regularly doing these stretches could be an important factor in plantar fasciitis treatment.

Plantar fasciitis occurs when the plantar fascia, a thick cord-like tissue connecting the heel bone to the base of the toes, gets injured and inflamed. Fasciitis symptoms include heel pain that feels like stepping on a nail. Plantar fascia stretches can help reduce these painful symptoms.

If you suffer from plantar fasciitis, physical therapy is a good first choice that can help alleviate your condition and help regain your foot’s normal mobility. Physical therapists often employ different treatments and will possibly prescribe foot stretches for heel pain. They can even advice you to stay away from activities that may worsen the inflammation.

Easy Foot Stretches for Heel Pain

Tight foot muscles can worsen plantar fasciitis. Relieve the pain and soreness with these easy stretches recommended by physical therapists, personal trainers, and athletes. Before performing these stretches, consult your doctor to make sure that they will be helpful for your injury.

Calf Stretch

  • Stand facing a wall at arm’s length.
  • Step back with your affected foot.
  • Slowly bend your forward leg and lean towards the wall.
  • Keep your rear leg straight with your right heel flat on the floor. Stop when you feel the stretch on your calf.
  • Hold this stretch position for 15 to 30 seconds. Repeat 3 times.
  • Reverse your leg position and repeat.

Floor Leg Stretch

  • Sit on the floor and stretch your legs out in front of you.
  • Loop a towel under the arch of the affected foot, or both feet if needed.
  • Grip the ends of the towel with both hands. Pull the towel gently towards you and stop when you feel the stretch at the bottom of your foot.
  • Hold this stretch for 30 seconds then release. Repeat ten times.

Seated Can Roll

  • Remove your shoes and sit on a chair.
  • Roll your affected foot back and forth over an ice-cold can or a frozen water bottle. Do this for a minute then do the same with the other foot.
  • Repeat 10 times alternately on each foot.

Seated Toe Stretch

  • Remove your shoes and sit on a chair.
  • With one leg crossed over the other, grasp the big toe of the affected foot and pull it slowly towards you. Stop when you feel the stretch across the arch.
  • Hold the stretch for 30 seconds and release. Repeat 10 times.
  • Do the same with the other foot if need.

Tips and precautions

  • Stop running for a while until your heel pain subsides.
  • When rest and ice treatment have relieved plantar fasciitis inflammation, you can attempt short distance or “tiny runs.” Run a short distance at a time without overdoing it.
  • Replace your old running shoes with new ones as often as needed to keep your feet injury-free. Use new shoes that fit properly and have adequate arch support to prevent plantar fasciitis and other running-related injuries.

Treating Heel Pain the Fast and More Convenient Way

Besides the physical therapy and foot stretches for heel pain mentioned in this article, there is a natural and more effective way to alleviate the plantar fasciitis inflammation. It is a brush-on topical solution called HeelAid.

While physical therapy can be your first line of defense against plantar fasciitis, HeelAid can alleviate heel pain quickly using plant-based non-toxic formulation. Simply dab HeelAid on the injured heel twice daily using the included brush-on applicator.