CONDITIONS AND TREATMENTS

STRETCHING AND ICING INSTRUCTIONS FOR HEEL PAIN

Indiana Podiatry Group's Stretching and Icing Exercises For Plantar Fascitis and Other Heel Injuries

 

Stretching

 

Starting before you get out of bed, perform the following exercise:


1) Take a towel or sheet, and wrap it around the ball of your foot. Pull the foot toward you until you feel a stretch in your arch. Hold this for 30 seconds. Release, and repeat two more times. Switch to the other foot and repeat.


2) Get out of bed, and walk carefully towards a wall. Extend your leg out and keep it straight, while keeping the other leg in towards the well and bent. Keep the heel of the outstretched leg on the ground. Lean into the wall and you will feel a stretch in your calf muscle. Hold this for 30 seconds. Release, and repeat two more times. Switch to the other foot and repeat.


3) Place your foot against the wall and push until you feel a stretch in your arch. Hold this for 30 seconds. Release, and repeat two more times. Switch to the other foot and repeat.


Perform the above stretches in the morning as already stated, around lunch time, and finally after dinner or before bed. If you feel pain during any stretch, ease off on the stretch until the pain subsides.

 

Icing


Freeze a small plastic bottle of water. Remove from the freezer, and then roll it gently under your heel and arch for 15-20 minutes at night. If possible, this can also be repeated several times during the day as well.