If you have ever experienced pain in the heels of your feet, your sports podiatrist may have recommended some stretches for heel pain. Stretching is an important part of most prevention, treatment and rehabilitation programs for people that have suffered with foot and ankle complaints.
Performing stretches for heel pain can help to improve muscle strength and promote flexibility in the ligaments, tendons and muscles of the feet, helping to relieve the pain. Having tight muscles in your lower legs or feet can increase your risk of developing, or aggravate existing conditions such as plantar fasciitis, heel spurs, Achilles tendonitis, and another conditions that cause pain in the heel. Once the cause of the pain is determined and a diagnosis is made, the sports podiatrist will be able to prescribe appropriate stretches for heel pain.
The types of stretches for heel pain that will be appropriate for you will entirely depend on what is causing your pain. Once you have consulted with your sports podiatrist and they have made a diagnosis, they may suggest some of the following stretches:
Alphabet Stretch: This is one of the stretches for heel pain that is great to perform first thing in the morning, and then at any time of the day when you find a moment and you are seated. This stretch helps to loosen scar tissue, reduce inflammation and strengthen the muscles of your ankle and foot.
Calf Stretch (Runner’s Stretch, Floor Stretch): Tight muscles in the feet and calves can make plantar fasciitis and Achilles tendonitis worse. This stretch helps to loosen the calf muscles to relieve the pain.
If it is uncomfortable to keep your leg straight, you can begin the stretch by starting a bit closer to the wall and keeping your rear leg slightly bent.
Calf-Plantar Fascia Stretch (Seated Towel Stretch): This stretch places mechanical (external) stress on your toes, causing them to flex backwards (dorsiflexion), therefore stretching the Achilles tendon, calf muscles and plantar fascia. (can irritate / overload / prolong plantar fasciitis)
If one of your calves is tighter than the other, or you have pain in only one heel that makes it hard to properly stretch both legs at once, you can try stretching one foot at a time by placing the towel around just one foot.
Bilateral Heel Drop (Stair/Step Stretch): This stretch works on lengthening the calf muscles, which stretches the Achilles tendon and can therefore relieve pain in the heel over time, when performed correctly. (can irritate / overload / prolong plantar fasciitis)
This stretch can also be performed with a slightly bent knee if it is initially more comfortable.
Seated Plantar Fascia Stretch: This exercise gently stretches the plantar fascia, relieving pressure and pain in the heel caused by plantar fasciitis. (can irritate / overload / prolong plantar fasciitis) – gentle stretches with a mild case when diagnosed early
Towel Pick-Up: This is one of the stretches for heel pain / strengthening exercises that is simple and can be performed at any time of the day when you are seated. It is an effective exercise for stretching and strengthening the structures of the foot and ankle.
Your sports podiatrist will have had extensive experience with heel pain treatment and can educate you on what types of stretching techniques are appropriate for your individual condition. They will be able to instruct and demonstrate for you, the types of stretches for heel pain that are safe and beneficial in your situation. It is imperative to follow your sports podiatrist’s advice and stretch in a specific way, so as to not aggravate your condition.
Please be aware that the information regarding stretches for heel pain detailed in the article above is intended for informational purposes only and should not be taken as general advice. You should always consult with an appropriately qualified sports podiatrist before undertaking any exercise or stretching whilst injured or during your rehabilitation. Appointments can be made online at www.sydneyheelpain.com.au or by calling 93883322.
Written by Karl Lockett, Sports Podiatrist