How to Stretch the Heel

Some people experience heel pain which causes difficulty walking. Heel pain can sometimes be eliminated by stretching the heel cord and the plantar fascia. The heel cord is also known as the Achilles tendon, and runs down the back of your heel. The plantar fascia is a muscular tissue that runs along the bottom of your foot connecting your heel to your toes.

Instructions

1. Sit on the floor with both legs extended out in front of you. Hold one end of the towel in each of your hands and loop the towel over the balls of your feet. Pull the ends of the towel towards your body which causes your toes to point toward your body. Continue gently pulling on the towel until the feel the stretch in the back of your calf.

2. Stand facing a wall, about an arm's length away from the wall. Put one foot in front of the other. Bend the knee that is closest to wall and lean forward to put your hands on the wall. Stay in that position for a minute to stretch the back of the calf that is furthest from the wall.

3. Move the leg that is furthest from the wall a little closer to the wall and bend both knees. Lean towards the wall and feel the stretch in the heel cord of the ankle that is furthest from the wall.

4. Switch leg positions, putting the one that was furthest from the wall closest, and vice versa. Repeat the same two exercises feeling the stretch in the opposite calf and heel.

5. Stretch your plantar fascia by sitting in a chair with one leg crossed over the other at the knee. Use your fingers to gently pull up the toes on the foot that is in the air. Continue pulling on the toes until you feel the stretch in the center of your foot. Cross your legs the other way and stretch the other foot.