Heel Pain Exercises: Stretches and Strengthening Exercises That May Help
Updated: Jul 8
If you're experiencing heel pain, you've probably searched for exercises that can help relieve your symptoms.
It's true that certain exercises and stretches may be beneficial for some common causes of heel pain, particularly plantar fasciitis and Achilles tendon pain. However, not all heel pain is the same, and the most effective exercises often depend on the underlying cause.
In this guide, we'll explain why exercises may help heel pain, which exercises are commonly recommended, and when it's important to seek professional advice.
Can Exercises Help Heel Pain?
In many cases, yes.
Heel pain often develops when the structures in the foot and ankle are placed under more stress than they can comfortably tolerate.
Exercises may help by:
Improving flexibility
Increasing strength
Reducing tension
Improving load tolerance
Supporting normal foot function
However, the best exercise programme depends on the specific cause of your heel pain.
For example:
Plantar fasciitis often responds well to stretching and strengthening exercises.
Achilles tendon pain often benefits from progressive strengthening.
Heel fat pad syndrome may respond better to reducing pressure rather than exercising.
Before You Start
When performing heel pain exercises:
Mild discomfort is often acceptable.
Severe pain should be avoided.
Progress should be gradual.
Consistency is usually more important than intensity.
Always consult a professional before attempting these exercises.
If an exercise significantly worsens your symptoms, stop and seek professional advice.
Exercise 1: Plantar Fascia Stretch
This stretch specifically targets the plantar fascia.
How to do it:
Sit comfortably.
Cross the affected foot over your opposite knee.
Pull your toes back towards your shin.
You should feel a stretch along the sole of your foot.
Hold for 20–30 seconds.
Repeat:
2 repetitions
Daily
This exercise is particularly popular for plantar fasciitis.
Exercise 2: Calf Stretche Against the Wall
Tight calf muscles can increase stress on both the plantar fascia and Achilles tendon.
If you suspect Achilles tendon injury, tear or rupture DO NOT attempt any calf stretches without consulting a medical professional.
How to do it:
Stand facing a wall.
Place your hands against the wall.
Step the affected leg backwards.
Keep the heel on the floor.
Lean forwards until a stretch is felt in the calf.
Hold:
20–30 seconds (or if you have very tight calves, hold for as long as you can. Start with 5x5 seconds)
Repeat:
2 repetitions
Daily
Exercise 3: Bent Knee Calf Stretch
This variation targets the deeper calf muscles.
How to do it:
Stand facing a wall.
Position the affected leg behind you.
Bend both knees slightly.
Keep the heel on the floor.
Lean forwards gently.
Hold:
20–30 seconds (or if you have very tight calves, hold for as long as you can. Start with 5x5 seconds)
Repeat:
2 repetitions
Daily
Exercise 4: Towel Stretch
This is a simple exercise often performed before getting out of bed.
How to do it:
Sit with your leg extended.
Place a towel around the ball of your foot.
Gently pull the towel towards you.
Keep the knee straight.
Hold:
20–30 seconds
Repeat:
2 repetitions
Daily
Exercise 5: Heel Raises
Heel raises help strengthen the calf muscles and Achilles tendon.
How to do it:
Stand holding onto a wall or chair.
Slowly rise onto your toes.
Pause briefly.
Slowly lower yourself back down.
Repeat:
10–15 repetitions
2–3 sets
Every second day
As strength improves, this exercise can be progressed.
Exercise 6: Towel Scrunches
This exercise helps strengthen the small muscles of the foot.
How to do it:
Place a towel flat on the floor.
Sit comfortably.
Use your toes to scrunch the towel towards you.
Repeat:
For 1–2 minutes
Every second day
Exercise 7: Rolling the Foot
Some people find rolling exercises helpful for symptom relief.
How to do it:
Roll your foot over:
A massage ball
A frozen water bottle
A foot roller
Continue for:
1–2 minutes
Every second day
This may provide temporary symptom relief, particularly for plantar fasciitis.
If you are suffering from plantar fasciitis, remember to focus the rolling on the heel, where to pain is. Use a little pressure but not to hard!
Which Exercises Are Best for Plantar Fasciitis?
Commonly recommended exercises include:
Plantar fascia stretches
Calf stretches
Towel stretches
Foot strengthening exercises
Rolling exercises
Consistency is often more important than performing large numbers of exercises.
Which Exercises Are Best for Achilles Tendon Pain?
People with Achilles tendon pain often benefit from:
Heel raises
Progressive strengthening exercises
Calf stretching (on a flat surface)
Load management
However, exercise programmes may need to be tailored depending on the location and severity of symptoms.
What Exercises Should You Avoid?
Exercises that significantly increase pain should generally be avoided.
Examples may include:
Sprinting
Jumping exercises
High-impact activities
Aggressive stretching
The goal is usually to challenge the tissues without excessively aggravating them.
How Long Do Heel Pain Exercises Take to Work?
This varies depending on the cause of the pain.
Some people notice improvement within a few weeks.
Others may require:
Several months
Ongoing strengthening
Activity modification
Unfortunately, there is rarely an instant cure for heel pain.
When Should You See a Podiatrist?
You should consider seeking professional advice if:
Pain persists beyond a few weeks.
Symptoms are worsening.
Walking becomes difficult.
Exercises make the pain worse.
You are unsure of the underlying cause.
You have a lump over you Achilles Tendon.
A podiatrist can help identify the cause of your heel pain and recommend an appropriate treatment plan.
Final Thoughts
Exercises can play an important role in managing some types of heel pain, particularly plantar fasciitis and Achilles tendon pain.
However, there is no single exercise programme that works for everyone. The best results are often achieved when exercises are combined with appropriate footwear, activity modification and treatment of the underlying cause.
If your symptoms are persistent or worsening, professional advice may help identify the most appropriate treatment approach.
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