Heel Pain Exercises

Tuesday, 22 December 2015  |  John

Heel pain can be incredibly debilitating and can cause everyday life to become difficult. Because of this, it’s vital that your feet get the care and help that they need to reduce pain and get back to their former glory. 

One of the best and most proactive ways you can do this is to perform some heel pain exercises. These are exercises which have been developed to stretch the muscles and tendons which can cause heel pain to develop.

Be sure to consult a doctor before doing these exercises to make sure they’re right for you.

Towel Stretch

This exercise is designed to be performed first thing in the morning as soon as you wake up. For most people with heel pain, this is when the pain is at its worst, so stretching at this time can help to relieve the pain it can cause.  The easiest way to do this is to keep a long towel beside your bed so you can do it the moment you wake up.

  1. Loop the towel around your foot
  2. Use the towel to pull your toes towards your body while ensuring your knee is kept straight
  3. Repeat three times per foot

Heel Pain Exercises

Chair Stretch

This exercise is incredibly simple, and can be done whenever you are sat down – at work, at home or even on the bus.

  1. Turn feet sideways so that your toes point in opposite directions and your heels are touching
  2. Lift the toes on the affected foot upwards while your heels stay on the floor
  3. Hold for several seconds and relax
  4. Repeat 10 times, five or six times a day

During this exercise, you should be able to feel your Achilles tendon and calf muscles tighten. This is an important part of this exercise and should be expected.

Stair Stretch

This is another simple exercise and can be performed at home with no extra equipment – all you need is a set of stairs.

  1. Stand on a step, facing upwards (the lowest step is recommended, you don't want any accidents!)
  2. Hold the banister for support
  3. Place your feet slightly apart
  4. Move backwards on the step until your heels are hanging off the back of the step
  5. Lower your heels until you can feel a tightening in your calves
  6. Hold for 40 seconds
  7. Raise your heels back
  8. Repeat six times, twice a day

How Else Can I Get Rid Of Heel Pain?

Another great way you can get rid of heel pain is to get your hands on a pair of shoe insoles designed for heel pain. These insoles work by reducing pressure on the heels and more evenly redistributing it around the rest of the foot. This reduces the strain the heels go under and thus reduces the pain.

Insoles for heel pain come in a range of different designs, from full length insoles which help to redistribute pressure throughout the foot and reduce the shock of heel strike, such as the Express Orthotics Firm Density Blue Full Length Insoles, to heel cups which only focus on cushioning the heel, such as the Footmedics Silicone Gel Heel Cups.

If you’re interested in getting your hands on some insoles for heel pain, head on over to Shoe Insoles and check out our range of Insoles for Heel Pain.

Heel Pain Exercises

Pedag Viva Insoles


  • Foot support for demanding feet
  • Relieves forefoot, arches and heels
  • Active carbon filter to reduce odour
  • Fine leather for lasting quality
Heel Pain Exercises Heel Pain Exercises
Heel Pain Exercises

Tuli’s Gaitors 3/4 Length Arch Support Insoles


  • Shock-absorbing 3/4-length arch supports
  • Ideal for heel pain, heel spurs and plantar fasciitis
  • Protects against odours and moisture-related blisters
  • Fits almost any shoe for versatile use
Heel Pain Exercises Heel Pain Exercises
Heel Pain Exercises

Tuli’s Gaitors Full Length Arch Support Insoles


  • Full-length arch supports to reduce pressure on arches
  • Ideal for heel pain, heel spurs or plantar fasciitis
  • Waffle-like shock absorbing structure
  • Moisture-wicking fabric keeps feet cool and dry

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