Heel Pain Exercises

How to cure Heel pain?

Plantar fasciitis is a condition that causes heel pain. It can affect people of all ages and abilities but is more common among runners and people who spend a lot of time on their feet.


Research shows that both strengthening and stretching exercise programs, including stretching the Achilles tendon, can significantly reduce pain and improve walking in people with plantar fasciitis.


Many people endure foot or ankle discomfort at some point in their lives. Keeping your feet firm can help ease chronic pain while also improving your general health and flexibility.


1. Towel Toe Curls

Towel toe curls are one of the most basic yet effective stretches for relieving plantar fasciitis discomfort. These can help to soothe your nerves, loosen your muscles, and increase joint lubrication.
This workout may be done anywhere as long as you have a napkin or towel to tread on.


  • Remove your shoes or slippers and place a towel or napkin on the floor.
  • With your hurting foot, step on the cloth/napkin.
  • Check that your toes are in the center of the cloth/napkin.
  • Curl your toes and crumple the towel toward your body. You should feel a significant stretch in your heels.
  • Hold for one count, then let go. This is one repetition.

2. Towel Toe Stretch

This plantar fasciitis stretching technique is useful for relieving the intense, agonizing discomfort in your heel when you first get out of bed.


  • Sit on the floor or bed with your back to the wall and your legs straight out in front of you.
  • Wrap a towel around your inflamed foot’s sole.
  • Then, gradually move the towel closer to your body.
  • A thorough stretch should reach from your calf to your heels.
  • Maintain this position for 45 seconds, then rest for two to three minutes before repeating two to three times more.
  • Perform these plantar fasciitis stretches at least four to six times each day for optimal results.
Tip: Make sure you have a towel within easy reach of your bed. You won’t have to walk or get up before you can loosen your heels this way.

3. Toe Extensions

Women who wear high-heeled shoes understand how uncomfortable and swollen their feet can become after a long and exhausting day. The consequences would be significantly more severe for those who aren’t used to wearing these types of shoes.
This is one of the greatest plantar fasciitis stretches for the modern working lady because it is incredibly convenient and simple to perform.
All you need are your toes, your hands, and a seat. Plus, it’s a discrete exercise, so you can do a few sets anyplace.


  • Place your feet on a knee-high chair or stool.
  • Bend your knee and place the affected foot on top of the opposite thigh. Your legs should form the shape of a four.
  • Grip the toes firmly with your hand and then bend the toes upward. Continue tugging on your heel until you feel a deep stretch.
  • At the same time, massage the sore ankle with your other hand. Hold for at least 10 seconds.
  • Rest for two to three minutes before performing two to three more sets.
  • For the best results, aim for two to four sets every day.

4. Toe raise, point and curl

This three-stage workout will help strengthen all regions of the foot and toes.


  • Sit up straight on your chair, feet flat on the floor.
  • Raise the heels while keeping the toes on the floor.
  • When only the balls of the feet remain on the ground, come to a halt.
  • Hold this pose for 5 seconds before dropping your heels.
  • Raise the heels and point the toes for the second stage, so that just the tips of the big and second toes touch the floor.
  • Before lowering, hold for 5 seconds.

5. Elevated Calf Stretch

Your inflamed heel is isolated by the high calf stretch. This is best suited for experienced stretchers who can tolerate a little extra pressure on their foot.
However, if you have a condition that affects your balance or joint strength, look for other stretching methods.


  • Take a modest, five-inch-tall platform.
  • Place your irritated foot on top of the platform, with the heel of your foot hanging off of it.
  • Then, gradually lower your inflamed heel until it is just above the ground.
  • Pause for around 45 seconds, then rest for two to three minutes before repeating two to three times more.
  • Perform this plantar fasciitis workout four to six times each day for optimal results.

6. Standing Calf Stretch

The standing calf stretch not only relieves heel discomfort but also loosens the muscles in your legs. As a result, it is an excellent warm-up exercise for hard leg activities such as squatting, sprinting, and leaping.
Even if your heels are fine, do at least three sets of these plantar fasciitis stretches before exercising. This reduces the likelihood of injuries such as sprains, shin splints, or nerve irritation.


  • Place your arms on your sides and your feet shoulder-width apart in front of a wall.
  • Then, take a step backward with your bothersome foot, rest your hands on the wall, maintain your back leg straight, and bend your front leg.
  • After you’ve established your position, shift your weight forward by bending your front knee while keeping your rear leg straight. A thorough stretch should be felt in your calf muscle.
  • Pause for 45 seconds, then rest for two to three minutes before repeating two to three times more.

Do this workout at least four to six times per day for optimal effects.

7. Roll Massage

One of the most effective plantar fasciitis workouts is arch roll ice massage:
To begin, gently massaging the sole of your foot with the tool can assist relieve nerve stress. Perform this exercise while standing up to apply greater pressure to your foot.
Second, the tool’s cool temperature can help you heal faster by reducing inflammation. Use something that can stay frozen for at least five minutes.
Finally, the rolling motion stretches your heels deeply. This is not something that can be accomplished with basic static stretching exercises.



  • Place a frozen bottle, can, or golf ball on the floor while sitting in a chair.
  • Step your irritated foot gently on the frozen tool. Check that the object is at the centre of your foot.
  • Then, slowly roll the frozen object across your foot back and forth.
  • Roll for another three to five minutes.
  • Repeat this exercise at least twice a day for optimal effects.

8. Big Toe Stretch

The big toe stretch focuses on the inside of your heel. This makes it excellent for folks who suffer from instep arch and ankle aches. Remember that the idea here is to stretch your big toe forth and backward rather than move it.


  • Place the inflamed leg on top of the other leg. Your knees should be stacked one on top of the other.
  • This poor posture in turn puts more stress on the neck spine’s facet joints and intervertebral discs, as well as the muscles and ligaments.
  • Lean forward and grip one of your large toes with one hand.
  • Then, by pulling on your toe, carefully stretch it backward. Hold the position for 20-30 seconds.
  • After that, push the toe as far forward as you can. Hold for an additional 20-30 seconds.

Rep the entire set three times more. Perform this workout at least three to four times per day for optimal benefits.

9. Marble Pickup

The marble pickup strengthens the muscles on the undersides of the foot and toes.



  • Sit up straight on your chair, feet flat on the floor.
  • In front of the feet, place an empty bowl and a bowl containing 20 marbles.
  • Pick up each marble with one foot’s toes and deposit it in the empty basin.
  • Repeat this exercise with the opposite foot.

10. Sand Walking

Walking barefoot in the sand is an excellent technique to stretch and strengthen your feet and calves. This is a fantastic general-purpose exercise since the soft texture of sand makes walking more physically challenging.



  • Go to a beach, a desert, a volleyball court, or any other sand-filled environment.
  • Take off your shoes and socks.
  • Walk for as long as you can. To avoid overexerting the muscles in the foot and calves, gradually increase the distance.

Neck Exercises

To prevent spondylosis and relieve muscle spasm, neck strain

Shoulder Exercises

To prevent and treat frozen shoulder and rotator cuff injury

Low Back Exercises

For low back pain, disc problem and lumbar strengthening

Knee Exercises

To prevent and treat arthritis, heel pain and deep vein thrombosis

Heel Pain Exercises

Prevent, heal and Cure Plantar Fascitis and other foot problems

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