Tightness and aching at the back of your heel can come at any time. Maybe after a long day of standing or walking, or maybe it’s due to a recurring post-injury flare up. No matter what the source, at some point, almost everyone will experience a bout of heel pain. Whether your heel pain is temporary or you have more chronic heel pain like that associated with plantar fasciitis, these stretching exercises will help you relieve the tightness and aching.
Stretching Exercise #1 – Wall-Assisted Calf Stretch
This stretch lengthens the calf muscle from top to bottom. By keeping one heel on the ground, you extend the stretch all the way down to the base of the heel.
- Stand arm’s distance from a wall. Place one palm flat against the wall. Let the other hand hang by your side.
- Step your right foot back, so that your right foot is behind your left foot.
- Slowly and gently, bend your left knee, moving your left leg forward.
- Keep your right knee straight and your right heel on the ground.
- Hold the stretch for 15 to 30 seconds, the slowly and gently return your left knee to an unbent position. Repeat three times.
- Reverse the position of your legs, and repeat 3 times on the opposite side.