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Heel and calf exercises

Foot & ankle · Heel pain

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.

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First-step morning stretch

BEFORE you stand up. Sit on the edge of the bed, loop a towel round your toes and pull them back. This is the most important one.

Hold 30 seconds
3 times, before first step

Should feel: A stretch under the foot Should not feel: Sharp pain

Calf stretch, knee straight

Hands on a wall, back leg straight, heel down.

Hold 30 seconds
3 each side

Should feel: A stretch in the upper calf Should not feel: Pain in the heel

Calf stretch, knee bent

The same position but bend the back knee slightly.

Hold 30 seconds
3 each side

Should feel: A stretch lower down Should not feel: Sharp pain

Rolling the sole

Roll the sole of the foot over a cold bottle.

2 minutes
Evenings

Should feel: Relief under the heel Should not feel: Bruising pain

Towel toe curls

Scrunch a towel towards you with the toes.

10 times
Daily

Should feel: The small foot muscles working Should not feel: Cramp

Stop and telephone us if

The pain is getting worse, not better, after two weeks
You get new numbness, tingling or weakness
The joint swells up or locks
You feel unwell or feverish

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Heel Pain English हिंदी मराठी

Ice or Heat — Which, and When English हिंदी मराठी

Starting to Exercise Safely English हिंदी मराठी

Pain Gels, Sprays and Ointments English हिंदी मराठी

Read about Heel pain

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Nallasopara West Virar East