Stretching Exercises for Heel Pain

Sep 29, 2023

Dawn M. Michels, DPM

Arch Roll

Close-up of woman rolling her foot on a rolling pin while performing stretching exercises for heel painIn the morning, before you walk across the floor, place your foot on a golf ball, rolling pin, or similar object. Roll your foot from your heel to your arch and then to your toes. Roll back and forth for approximately five minutes, then alternate feet. This will help stretch your plantar fascia (tendon) and alleviate pain.

 

 

 

Plantar Fascia Massage

Man rolling a hard ball in the arch of his foot while performing stretching exercises for heel painWhile seated, rest your foot on the opposite thigh. To stretch your plantar fascia, roll a hard ball or similar object in your arch for approximately five minutes, then alternate feet.

 

 

 

 

Standing Calf Stretch

Man bracing his hands against a wall while performing stretching exercises for heel painBrace your hands against a wall. Extend one leg toward the back with your knee locked, your toes pointing toward the wall, and your heel touching the floor. Slowly bend your elbows until you get a good (but not painful) stretch. Hold for 12-15 seconds. Slowly repeat these “push-ups” against the wall three times, then alternate legs.

 

 

Towel Stretch

Diagram of man sitting on floor with towel wrapped around his foot while performing stretching exercises for heel painWhile sitting in a chair or on the floor, wrap a towel around your foot and slowly pull it toward you. Do not jerk your foot. Maintain low tension while stretching. Hold for 12-15 seconds, then release. Repeat three times, then alternate feet.

What our patients are saying
Shaun H.
I was able to get a office visit on short notice. It seemed to be a very busy day. Rebecca took the time to listen to all of my issues and discuss a plan for additional treatment. I have always been impressed with her knowledge and bed side manner.
Reviews from Google
Joanna S.
Dr Goodin has replaced both of my knees this year with excellent results. He and Carly listen to my concerns, act promptly and work hard to make this journey the best it can be. Carly and Dr Goodin both have GREAT bedside manner and I feel I am in expert care with them.
Reviews from Facebook
Sara G.
Dr. Richardson is the best! He did shoulder decompression surgery for me many moons ago and has continued to treat me for other shoulder, arm, and back issues since. I would recommend him to anyone!
Reviews from Facebook
Juanita S.
The New Albany office of Louisville Orthopedic is full of terrific people who know what excellent customer service is about! From the front desk to the lab, they are great. Doctor Lewis is my surgeon and I love him. He’s good at what he does and he’s compassionate. I would recommend him to anyone.
Reviews from Facebook
Erin Z.
This was my first time at Louisville Orthopaedic Clinic and I saw Melissa Parshall PA-C. I was very impressed with how fast I got in, had x-rays, and met with her. She was very thorough and extremely friendly. So glad A friend told me to come see you guys! Thank you!
Reviews from Facebook
See All Reviews
Louisville Orthopaedic Clinic

4130 Dutchman's Lane,
Suite 300,Louisville 40207
(502) 897-1794

Louisville Orthopaedic Clinic

1425 State St.,
,New Albany 47150
(812) 920-0408

Locations
*MAIN LOCATION
Louisville Orthopaedic Clinic
4130 Dutchman's Lane
Suite 300
Louisville, KY 40207

Louisville Orthopaedic Clinic
1425 State St.
New Albany, IN 47150