The Wall-Supported Calf Stretch
We all know that our body is a chain, and most of the time, the culprit behind your heel pain is actually the calf muscle in your body. When your calf muscles are tense, they tug at the Achilles tendon, which tugs at your heel.
How to do it: Stand with your back towards a wall, placing your arms up against the wall at the level of your eyes. Place one leg behind, ensuring that it remains straight. Bend at your waist and lean forward until there is a stretch in the rear part of your leg.
Goal: Hold each for 30 seconds.
Why it works: Lessening the strain on the calves results in decreased mechanical stress on your plantar fascia as explained by the
Towel Curls (The Arch Builder)
What may seem to be a mere trick actually works to activate the intrinsic muscles—those small muscles within the foot that prevent the arch from collapsing.
How to do it: Start by sitting and placing a thin towel on the smooth floor. With just your toes, “scrunch” the towel inward. After it has been scrumpled, extend it out again and repeat.
Why it matters: Activation of these small muscles leads to a built-in orthotic and helps relieve the fascia of the weight.
Controlled Heel Raises
Strength is the only safety net you’ll need to ensure a future free of pain. These heel raises will strengthen the calf and arch muscle groups, which will help to better distribute the load created by your body weight.
How to do it: Stand with feet placed shoulder-width apart. Gradually raise yourself on tiptoes; hold steadily for two seconds, then lower back down.
Goal: 2-3 sets of 10-15 repetitions.
Scientific Proof: According to research published on , strengthening muscle groups to improve load distribution is crucial in alleviating walking pain.
