Heel Pain Relief Exercises

The following stretching and strengthening exercises are the most commonly recommended exercises by podiatrists and phyiotherapists for heel pain.

NOTE: Stretching exercises should create a pulling feeling - they should never cause pain! It’s best to do each exercise 2 or 3 times during the day, but you don't need to do them all at once.

(If these exercises, combined with wearing an orthotic do not relieve your heel pain, you should consult a podiatrist.)

Stretching exercises before getting out of bed

Many people with Plantar Fasciitis have intense heel pain in the morning, when taking the first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching or massaging the plantar fascia before standing up will help reduce heel pain.

1) Stretch your foot by flexing it up and down 10 times, before standing up

2) Use a rolling pin, tennis or golf ball. While seated, roll the rolling pin or ball with the arch of your foot. (If you are able to, progress to doing this exercise while you are standing up)

After these exercises, put on your shoes (with orthotics inside them) or wear supportive sandals. Do not start the day walking barefoot on hard floors or tiles, or your heel pain will return - guaranteed!

Heel Pain exercises for during the day

Towel stretch Place a rolled towel under the ball of your foot, holding the towel at both ends. Gently pull the towel toward you while keeping your knee straight. Hold this position for 15 to 20 seconds. Repeat 4 times.