Two physical therapy exercises that can help your heel and ankle pain

Heel and Ankle Pain

A combination of heel and ankle pain is often caused by injuries to lower leg soft tissue. For instance, plantar fasciitis can lead to pain in both of these areas, and Achilles tendinitis can as well. 

Both of these issues are relatively common lower body issues. It’s estimated that about 10% of the general population will experience plantar fasciitis, and medical research shows that 9% of recreational athletes injure their Achilles tendon. Physical therapists can help you treat the heel and ankle pain that these two injuries can cause. One way they can do so is by showing you how to perform therapeutic exercises like the following: 

  1. Standing calf stretch

Purpose: This exercise helps reduce tension in the calf muscles, which can help reduce heel and ankle pain. 

How to do the standing calf stretch: 

  • Place your hands on a wall at about eye level. 
  • Move the leg you want to stretch behind you. 
  • Keep your heel on the floor and your toes pointed forward. 
  • Then, keeping that knee straight, bend the other knee and lean toward the wall. 
  • Hold the stretch for 20 to 30 seconds. 
  • Repeat the stretch in each leg until you’ve done three total reps. 
  1. Toe-to-wall stretch

Purpose: This therapeutic stretch is intended to reduce your pain by improving flexibility in the plantar fascia. 

How to do the toe-to-wall stretch:

  • Stand in front of a wall and place the toes on one foot against it while keeping your heel on the floor.
  • Move your other leg behind you and keep your toes pointed forward and your heel on the floor. 
  • Bend the wall leg forward until you feel a stretch in the bottom of your foot and calf. 
  • Hold this stretch for 20 to 30 seconds. 
  • Repeat the stretch until you’ve done it three times. 

Border Therapy Services offers treatment for heel and ankle pain

You don’t have to keep living with heel and ankle pain; our Border Therapy Services team is ready to help you find ways to treat and reduce your pain. We can start by doing a free screening of the affected leg, which can pinpoint the source of your pain. Next, our physical therapists can create a therapy plan that’s customized to fit your specific needs. You’ll even be able to get therapy from home thanks to our virtual therapy and at-home care services. 

Contact our team today for more information about our lower limb pain treatment services or to schedule your initial appointment.