Rehab Library · Hips, knees & feet
Heel Pain Rehab Guide
A general guide to easing pain under the heel with stretching, strengthening and footwear tips. Use it alongside the advice from your treating practitioner.
← Back to Rehab LibraryAbout heel pain
Understanding heel pain
Pain under the heel, often called plantar heel pain or plantar fasciitis, is one of the most common causes of foot pain. It is often worst with the first steps in the morning or after sitting, may ease as you get moving, then return after long periods on your feet.
It usually relates to the tissue under the foot being overloaded. It can be slow to settle, often taking several months, but most people improve with stretching, strengthening and some changes to footwear and activity.
What usually helps
• Calf and foot stretches, especially first thing in the morning.
• Gradually strengthening your calf and foot.
• Supportive, cushioned footwear, and not going barefoot on hard floors.
• Reducing, rather than stopping, activities that aggravate it.
• Your practitioner may also suggest taping or insoles in the short term.
Before you start
This guide is general information. Heel pain can have other causes, so it's worth having it assessed, especially if it began after an injury. Follow the specific program your practitioner gives you.
A simple pain guide
Some discomfort during exercise is common and is not usually a sign of harm. As a general guide, keep pain at or below about 3 out of 10 during exercise, and it should settle back to your usual level by the next morning.
If pain goes higher or lingers, ease back and let your practitioner know.
Phase 1
Settle and stretch
Early on, the aim is to ease morning pain and gently stretch your calf and foot. These can be done most days, especially in the morning.
1
Arch stretch
3 holds of 30 seconds
Sit with your sore foot crossed over your other knee. Hold your toes and gently pull them back towards your shin until you feel a stretch along the arch.
2
Calf stretch
3 holds of 30 seconds
Stand facing a wall with your sore leg behind you, heel down and knee straight. Lean forward until you feel a stretch in your calf.
3
Bent-knee calf stretch
3 holds of 30 seconds
Same position, but bend your back knee slightly while keeping your heel down, to stretch the lower part of your calf.
4
Foot rolling
1–2 minutes
Sitting down, gently roll the arch of your foot over a ball or a cold water bottle, using comfortable pressure.
Phase 2
Build strength
As your heel settles, building strength in your calf and foot helps them handle more load. These are often done 3–4 times a week.
1
Calf raises
3 sets of 12
Holding onto a bench, rise onto your toes on both feet, then lower slowly with control.
2
Towel scrunches
3 sets of 10–15
Sit with your foot on a towel on the floor, and use your toes to scrunch the towel towards you.
3
Single-leg heel raise with toes raised
3 sets of 8–12, slowly
Stand on your sore foot with a rolled towel under your toes, holding a bench for support. Rise slowly onto your toes over 3 seconds, hold for 2, then lower over 3. Add a little weight in a backpack as it gets easier, as your practitioner advises.
4
Single-leg balance
3 holds of 30 seconds each side
Stand on one leg near a bench for support and hold your balance. As it gets easier, try it with your eyes closed.
Phase 3
Return to everyday activities
The final stage builds your tolerance for standing, walking and sport, so you can get back to the activities you enjoy.
1
Step-ups
3 sets of 8–10 each leg
Step up onto a low, stable step, pushing through your front foot, then step back down with control.
2
Build up your walking
Increase gradually
Gradually increase how long you are on your feet and how far you walk, wearing supportive shoes.
3
Hopping
3 sets of 10
If you are returning to running or sport, practise small, soft hops on both feet, then on your sore foot, once single-leg heel raises feel comfortable.
4
Return to running or sport
Build up over a few weeks
Start with shorter, flatter sessions and gradually increase distance and intensity, keeping pain within the guide above.
Everyday tips
• Wear supportive, cushioned shoes, including around the house.
• Avoid going barefoot on hard floors for now.
• Do a few gentle stretches before getting out of bed and after sitting.
• Break up long periods of standing where you can.
• Build up walking, running and standing time gradually.
When to seek prompt medical review
• Calf pain, swelling or redness. Seek urgent medical care.
• Heel pain after a fall, jump or other injury, or you can't put weight on your foot.
• Numbness, tingling or burning in your foot.
• Your heel is hot, red or swollen, or you feel feverish or unwell.
• Pain at night or at rest that is getting worse.
• Pain in both heels along with joint pain or stiffness elsewhere in your body.
This resource is general information only and is not a substitute for individual assessment and advice. Prepared by Dr Emma Cormack (Chiropractor), Vital Chiropractic, Mona Vale.
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