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.
- 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.
Treating Heel Pain or Plantar Fasciitis
Precautions to Take Before Starting New Exercises
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