Relieve Heel Pain with These Exercises

· August 30, 2016

Localized exercises are a great alternative for alleviating heal pain caused by plantar fasciitis. You can adapt them to your ability level without straining the area.

One of the most common injuries to the feet is caused between the heel and the plantar fascia.  

This is known as plantar fasciitis and means that the membrane covering the muscles in the lower part of the foot have become inflamed.

This structure plays a very important role in the body, as it is responsible for keeping the arch and absorbing the energy from impact on the foot during each step.

Statistics suggest that at least 50% of the population suffers from this kind of discomfort, cause either by an injury, poor shoe choice, or developing some sort of disease.

Fasciitis can affect athletes more often, as well as pregnant women and individuals that are overweight or obese.

It could start out as a minor discomfort and then advance into the inside of the heel, but it could also be accompanied by rigidity, swelling and redness.  

The good news is that it can be fought very naturally by practicing a few stretching exercises.

Would you like to learn how to do them?

The ball roll


This simple ball exercise reduces inflammation caused by plantar fasciitis and reduces heel pain.

How to do it

  • Sit down in a chair, with your back upright ad supported.
  • Place a tennis ball on the ground, and roll the bottom of your foot over it.
  • Try to massage over the bottom of your entire foot, for best results.
  • Hold this movement for 60 seconds, then rest and repeat twice.

Wring out a towel

curl feet

This helps improve circulation and flexibility in the feet.

How to do it

  • Place a towel on the floor and put your feet on top of it.
  • Using just your toes, start to scrunch the towel and hold it for a few seconds.
  • Return to starting position. Do 3 sets of 10 reps with each foot.

Exercise band

feet band

In order to do these stretches you’ll need an elastic exercise band.

This will calm tension and reduce inflammation in the soles of your feet and your feel.

How to do it

  • Sit on an exercise mat and place the band just below the arch of your feet.
  • Stretch the band and try to raise your legs.
  • Hold the posture for 30 seconds and then rest.
  • Place the band just below your toes, then stretch for another 30 seconds.

Tippy toes

heel lifts

Standing on your tippy toes helps strengthen tendons in the heel and the muscles in the calves.

How to do it

  • Stand with your back straight and raise your heels, standing on your tippy toes.
  • Try to raise yourself as high as you can, then return to your starting position.
  • Perform 3 sets of 10 reps.



Stretching your heels helps improve flexibility of the tendon and the calf. Practicing this helps reduce pain and overuse caused by excess weight.

How to do it

  • Get on a stair stepper, and support yourself on your toes, leaving your heels in the air.
  • Lower your heels as much as you can, then slowly rise to the starting position.
  • Complete 3 sets of 10 reps.

Arching your feet

foot arch

Making an arch or “dome” out of your feet works the bottoms of your feet, as well as the calves and heel. You can do this to reduce pain, tingling and tension.

How to do it

  • Stand with your toes facing downwards toward the floor, keeping your heels still and supported.
  • Make sure to form an arch with your foot and hold it for 15 seconds.
  • Relax, and repeat 10 times.

Spreading your toes

toe extension

This activity is centered on working the muscles between the bones that support the arch of the foot.

How to do it

  • Sit in a comfortable position and place a small rubber band around your toes.
  • Spread them out as much as you can, then rest.
  • Then place a spacer between your toes, squeeze them together and release.
  • Do 3 sets of 10 reps per foot.

Repeat these exercises every day to calm plantar fasciitis in just a short amount of time. If you feel your condition is worsening, see a doctor to find out what other therapies may work for you.