Stretches for Heel Pain

by | May 11, 2016 | Heel Pain

With 6,500 full-time residents, Avon, CO might not be as large as a major city, but we still have many options for things to do with the family. The Harry A. Nottingham Park provides an array of favorite outdoor pursuits (fishing, paddle boating, etc.) and is host to our annual “Salute to the USA” fireworks display – the largest in the Rockies! (It is being held on July 3rd this year.)

Whether you normally enjoy fishing, boating, watching the sky light up, or any of the other possible activities Avon has to offer, heel pain can put a damper on your day. Let’s explore how stretches can help!

In some cases, exercises and stretches for heel pain and other foot issues can be rather successful. There are certainly times when we include such exercises as part of the treatment plans we create for clients, especially for two of the common causes of heel pain – plantar fasciitis and Achilles tendinitis. These are both soft tissue injuries that, fortunately, often respond well to various nonsurgical treatment options.

To stretch your calves to prevent and treat plantar fasciitis and Achilles tendinitis, use the following process:

  1. Stand about an arm’s length from a wall.
  2. Step your left foot back.
  3. Slowly bend your right leg forward, while keeping your left knee straight and the left heel planted on the ground.
  4. Hold the stretch for 20-30 seconds, and then release. Repeat this process two more times.
  5. Switch leg positions and repeat.

Some seated exercises that can help relieve heel pain from plantar fasciitis include:

  • Rolling your affected foot back and forth over a foam roller or frozen water bottle for one minute.
  • Crossing one leg over the other and then gently pulling back the big toe of the elevated foot and holding for 20-30 seconds. Release, repeat two times, and then switch legs.
  • Taking a folded towel and placing it under the arches of your feet. Holding the ends of the towel, gently pull so the tops of your feet flex towards you. Hold the stretch for 20-30 seconds before releasing and repeating two more times.

Stretches can be an important component of both the treatment and prevention of these common heel pain sources, but so too is reaching out when you need medical care. Eagle-Summit Foot & Ankle is proud to help residents from our local Avon and Frisco, CO communities find lower foot and ankle pain relief, so contact us and schedule an appointment by calling either (970) 949-0500 or (970) 668-4565. For your convenience, you can also schedule one today by filling out our online form found here on our website.