Heel Pain

Plantar Fasciitis 

One of the most common causes of heel pain in adults is plantar fasciitis. The plantar fascia is a thick ligament extending from the heel and connecting to the base of each toe. It supports the arch of the foot and acts as a shock absorber during walking. If the plantar fascia is insufficiently elastic, repetitive lengthening and shortening can damage the fibers, resulting in in small tears. This causes inflammation and swelling, producing the pain of plantar fasciitis. 


Initially, treatment includes heel pads or insoles to relieve pressure from the painful area, ice, rest, NSAIDS, special foot strapping, massage, cortisone injections & changes in shoe type. Exercise may be the most important treatment and prevention for recurrence. 

Prone Hip Extension

While laying flat, lift one leg and hold

Repeat 10 XHold 2 SecondsComplete 3 setsPerform 1 x a day

Sitting Plantar Fasica Stretch

Cross one leg over the other and pull your toes back  

Repeat 3 xHold 20 SecondsPerform 3 x a day

Elastic Band or Towel Stretch

While seated, use an elastic band around your foot and put toward your head.

Repeat 3 XHold 30 SecondsPerform 2 x a day

Frozen Water Bottle

Roll foot over a frozen waterbottle

Roll for 10-15 minPerform 1 x a day

Straight Knee Calf Stretch

Keep back leg straight and your toes pointed forward. Lean towards the wall with your opposite foot bent.

Repeat 10 XHold 15 SecondsComplete 3 setsPerform 2 x a day

Plantar Fascia Stretch

Put your toes on the wall as high as you can go while keeping your heel on the floor. Bring your whole body towards the wall. Do not elicit pain

Hold 30 SecondsComplete 3 setsPerform 1 x a day

Achilles Stretch

Holding onto a wall or railing, drop your heel below the level of the stair and hold

Repeat 3 XHold 20 SecondsPerform 3 x a day

Recommended Products

Dynamic Foot & Ankle Recommends the following products that have been successful in treating heel pain.