One of the most common causes of heel pain is plantar fasciitis, and one of the best things you can do treat it is to stretch! In fact, stretching the muscles in the calves and arches can not only help ease your pain, but prevent problems in the future. Here are a couple of simple exercises you can try:
- Calf stretch: Stand facing a wall and place one leg behind you with your knee straight. Gently press your heel to the floor and hold for 15-30 seconds then repeat with your other leg. Do this three times.
- Plantar fascia stretches: You can stretch this area by rolling the arch of your foot back and forth over a frozen water bottle or tennis ball. You can also sit on the floor with your legs straight out in front of you, loop a towel around your toes then pull the ends of the towel toward you to gently flex your feet. Now, stand up and try picking marbles up with your toes.
Get more tips and information on stretching your heel pain away by calling Dr. Mitchell Wachtel at (978) 794-8406, or schedule an appointment with us at one of three Massachusetts offices. We’ll be happy to assist you.