Continuing my Health & Fitness Series, as published in our patient newsletter, Aches & Joints.
Following up on the Heel Pain (Plantar Fasciitis) article from a few weeks earlier, here is the first of a series of exercises that can help recovery from heel pain.
This is a wonderfully effective warm-up before running, going for a walk, or participating in any sports. Or just do this stretch because you want to. This stretches the Achilles tendon as well as the calf muscles. Runners especially need to do stretch these before heading out and after returning from a run too.
You don’t need to go to a health club or gym to do this. Stretch in your office or waiting in the coffee line, or even during a walk in the park.
Enjoy and Share with others. Live well!
- When out for a walk, find a wall to lean against. Even a tree will do.
- Stand an arms length from the wall.
- Place the leg to be stretched about 12-18 inches behind you.
- Keep your toes pointed forward and slightly inward.
- Bend your arms and gradually lean towards the wall.
- Make sure your leg is straight and the heel of your back leg is pressed to the floor.
- Feel the stretch in the calf and heel of the back leg.
- Hold this position for 30 seconds and return to starting position.
- Repeat three times for each leg.
Stretches demonstrated by Meg Vitter of Boston, MA.
Also read:
Treating Heel Pain or Plantar Fasciitis
Precautions to Take Before Starting New Exercises
Article archives are available at www.AchesAndJoints.org
Marathoner, Professor, Author, Citizen Journalist, Fitness Nut, Foodie, Meera's father, Hindu, Scientist, Photographer.
sir, i have heel pain past three month. iam not able to stand continuosly and i feel burden acting in the heel. plz let me know about this sort of pain and treatment for this
This is likely heel pain due to plantar fasciitis. Please see more details on taking care of this in this post:
http://arunshanbhag.com/2010/03/28/heel-leg-stretch/
Also, please follow the links in this article.
Please note, other than these articles, we cannot provide personal medical advise. You will need to consult a local expert in foot ailments.
Wishing you the best.
Arun
I have pain in the morning and while I run and it is behind my heel not on the bottom. Is this the achilles or the calf muscle that is tight? My calf does not hurt just the back of the heel. I have been doing calf drops and push my toes with my hand back and icing but now what? Could you please tell me which stretch I should do? Thank you!
Hi Pattie:
Sorry for the long delay in replying to your message.
Have you tried this extension? it should help. I had the same type of pain behind the heel.
http://arunshanbhag.com/2007/10/02/foot-and-toe-extension/
Also, see if you can buy a “heel cup” at your local CVS or Walgreen pharmacy. These rubber type devices, actually extend slightly up the back of the heel and go in various shoes. They definitely helped me.
Also, when you go to bed, see if you can place the heel on an ice pack for 1-20 minutes. You can just kick it out when done.
Best Wishes
Arun
Sorry Joanne for the heel issues you are having! i just don’t know what to say!
I had heel pain for several months and I could move on by aggressive stretching (I still stretch my heels every morning), comfortable shoes (no flip flops); and really making sure I stretch regularly.
If you are in the Boston area, I can recommend a good foot surgeon, who has helped me a lot.
Best Wishes and hope your heel pain subsides.
Arun
I have been dealing heel pain/plantar fascitis for 9 months now, it is so very painful. I don’t have that sharp heel pain first thin in the morning, I just have heel pain all day long. I can’t even let my heels hit anything, like resting on the couch or in bed. I have seen 2 doctors, one being a podiatrist and one being a foot and ankle specialist. I have done everything w/o any results!!! PT, night splints, orthotics, ice, stretching a walking cast antinflamatories, cortisone etc. The pain is debilataing!! Does any one have any suggestions?? I know it can take time but I’m not any better than when this mess started. Has anyone outhere had the surgery for this?? Would love to hear from somebody, Thanks
I am not sure about the food angle;
But I’d definitely recommend that you try some of the exercises that I have recommended; They worked for me!
Also for me. I find tomato sauces cause acidity and delays healing – so perhaps ‘acidic’ food may be playing a role.
Wishing you the best,
Arun
Dear arun,
Thank you for all your good work. I am also suffering from this heel problem. I took number of anti inflematery but not much of use. I think food as well agrevates the problem.
Specially rice some veges such as spinach or tomatoes etc, very fatty food etc increases the pain.
Do you have any prescription of food stuff to assist with the treatment you recommending.
Waiting to hear from you
Raju
Francistown, botswana
Thank you Sirisha:
Glad to hear this is helpful. I will be posting additional stretches and exercises. If you want, I can e-mail you a pdf of the newsletter itself. Best
Hi Arun
A very informative post……Useful …..I will share this with my mom too..she sometimes complains of ache in her legs…
Hi Bee: Sorry for that – was trying a different image server
Check now. Ok?
can’t see your pic, arun.
bee.
Asha: This is a good general stretch and will only help. If you are getting leg cramps, it prolly means you need to stretch a lot more. Depending on where you get the cramps, you need to stretch that muscle before and after. Hope it works out for you.
Yes, I can’t wait to see your RCI Karnataka Spread! Will post about it too! Thank you for organizing such a fabulous event!
Hi Arun, very good info. Although I don’t have this, I get leg cramps sometime. Man, it’s so painful even though it lasts for few seconds!
RCI K has ended yesterday.I just want you thank you for your photos. They look wonderful and I am proud to display them for our state of Karnataka!:))
You are welcome Jai – Is it the Chicago marathon you are doing?
Wishing you the best!
… you prolly were already doing these
Run Jai Run!
Thanks for adding us to your roll. I like your series esp with a run coming up in couple weeks !