When you have heel pain, you can use simple stretches to loosen tendons and fascia that is causing the problem. A couple of stretches that are particularly beneficial include:
Calf stretch – stand facing a wall with your arms straight in front of you and your hands flat against the wall. Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor. Don’t bend your back knee. Lean into the wall until you feel a stretch in in the calf of the straight leg. Hold for 60-90 seconds and switch sides. Repeat twice for a total of three sets. Perform this stretch daily and up to three times a day.
Toe reach – sitting on the floor, lean with your upper body with arms extended to reach for your toes. Keep your knees straight and point your toes toward you. Hold for 60-90 seconds and perform this stretch up to three times a day.