Wall Stretch for Heel Pain (#2)How to do the Wall Stretch for Plantar Fasciitis and Heel Spurs(version 2)
Stretching both the calf muscle and soleus muscle, which is the muscle that is underneath the calf muscle, will prevent tightness along the achilles tendon and into the feet. This variation on the wall stretch targets the soleus muscle.
For this exercise you will start with both feet together, placing both hands on the wall in front of you for support.
Keeping your feet forward with both feet together, take one foot and place it about 4-6 inches from the original position to the front.
Evenly distribute your weight on both feet, and slowly squat down about 8 inches, leaving your heels on the ground. Squat down to a comfortable position that can be held for 20-30 seconds, and where a good stretch along the backs of the heels and calf muscles can be felt. Stand back up to the center and repeat on the other leg.