Our Health Library information does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their health. Our providers may not see and/or treat all topics found herein.
Exercises for Heel Pain or Tightness
How to do the exercises
Calf stretch (back knee straight)
- Stand facing a wall with your hands on the wall. You can also do this with your hands on the back of a chair, a counter, or a tree.
- Put one leg about a step behind your other leg, with your toes pointing forward.
- Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.
- Hold the stretch for 15 to 30 seconds.
- Repeat 2 to 4 times for each leg.
Towel scrunch
- Sit in a chair, and place your affected foot on a towel on a hard floor (not a floor with carpet).
- Scrunch the towel toward you with your toes. Then use your toes to push the towel back into place.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other foot.
Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.
Calf stretch (seated, knee straight)
- Sit on the floor with your affected leg straight and resting on the floor.
- Place a towel around your affected foot.
- Hold one end of the towel in each hand.
- Pull back gently with the towel so that you feel a stretch in your calf.
- Hold the position for 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other leg.
Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
This information does not replace the advice of a doctor. Ignite Healthwise, LLC disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content.
To learn more about Ignite Healthwise, LLC, visit webmdignite.com.
© 2024 Ignite Healthwise, LLC.
