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Heartland Foot and Ankle Associates
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5 Stretches for Heel Pain

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Whether you’re cruising down a nearby sled hill, or you’re heading to the Pepsi Ice Center for some mid-winter fun, heel pain can definitely stop you in your tracks. Let’s face it, climbing back up the sled hill is tough enough already! Plantar fasciitis is the most common cause of hurting heels, and if your first steps in the morning are painful, this condition is the likely culprit. Luckily, there are some stretches you can do that will help ease your heel pain so you don’t have to sit out of that snowball fight or any of the other winter activities that you love!

Heel Pain Stretch

Rise Up – Raise up on your toes, then slowly lower down. You can even try this on a step with your heels hanging over the edge to lower them even further.

Pick Up – place a towel on the floor and using just your toes, pull it toward you, or lift it up. Maybe you can practice with all those hats and gloves discarded at the door!

Sit Down – sitting with legs straight in front of you, grab the towel again, or perhaps a scarf, and loop it around your toes, pulling the ends toward you so your toes flex.

Push Down – stand facing a wall, leaning forward with your hands on it. Extend one leg back and press your heel to the floor. Hold and Switch.

Pull Before You Go – Before you get out of bed, gently pull your toes toward you for a little stretch to lessen the pain of your first steps.

One last tip for plantar fasciitis relief: roll the arch of your foot over a frozen water bottle…that shouldn’t be hard to find this time of year!

For more help with heel pain, just give us a call. You can reach our Bloomington, IL office at (309) 661-9975. We can help you determine why your heel is hurting and what the best treatment plan is for you, so you can enjoy the snow before its gone! 

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