Effective Exercises for Heel Pain Relief: Plantar Fasciitis & Heel Spurs

Heel pain is usually the result of tight calf muscles. The pain that results from this can develop into heel spurs or a condition called plantar fasciitis. When this happens, there are various exercises that can be done that stretch the calves and work the muscles on the bottom of the feet.

Wall Stretch

• A wall stretch is done by placing the balls of the foot against a wall and straightening your leg.

Roll Out

• The roll out is done on a foam roller or can of soup. You stand on top of it, and with your weight pushing down, you roll your foot back and forth slowly.

Toe Walks

• To do toe walks, you stand on your tip toes and walk across the floor. Every time you lift your foot up, you flex the toes towards your shin.

Towel Stretch

• This is done in a seated position on the floor. You wrap a towel over the balls of your foot and gently pull back and hold.

Stair Stretch

• To do this exercise, you need to stand on a step or a block. Place your foot halfway on the step, then lower your heel downward. Alternate going up and down.