Wall Stretch for Heel Pain (#1)How to do the Wall Stretch for Plantar Fasciitis and Heel Spurs (version 1)
Another great stretch to treat plantar fasciitis, heel pain and achilles tendoniitis is another variation on the wall stretch.
For this exercise you will start with both feet together, placing both hands on the wall in front of you for support.
Take a large step forward with your toes about 2-3 inches away from the wall. Shift your weight onto the front leg and bend at the knee, keeping the back leg straight and both heels on the ground. Using the wall for support, lean forward into the wall and feel the stretch along the back leg and calf.
Return to a neutral position and repeat on the other side. Be sure to keep the back leg straight and the front knee in a bend. Holding this stretch on each side for 20- 30 seconds and repeating 3 times on each leg will loosen tight calves which are a major contributing factor to heel pain and plantar fasciitis.