Taking a few minutes every day for stretching could dramatically decrease your heel pain from plantar fasciitis. Sit on a chair and cross one leg over the other. Then, grab the back of your toes and pull them toward your shin for a count of 10. Repeat 10 times, three times a day—once before you get out of bed in the morning. This keeps the plantar fascia limber enough to avoid chronic pain and re-injury
Calf stretches can also help for pain in your heels. Stand facing a wall, place the affected foot back, bend the other knee, and lean into the wall keeping your back heel on the floor. Or sit on the floor and loop a towel around your toes, gently pulling them towards you to stretch the calf muscles.
For more information about plantar fasciitis, contact Atlantic Foot & Ankle Associates in Edgewater, FL, at (386) 957-4818, or check our website for our other four east Florida offices and phone numbers.