Move · Videos · Stretching · 9 min

Foot, Calf and Achilles Stretches for Heel Pain

Foot, Calf and Achilles Stretches for Heel Pain — video by Doctor O'Donovan Play · 9:14

Video by Doctor O'Donovan on YouTube · Open on YouTube

A doctor and physiotherapist show seven moves for sore feet: seated hamstring and calf stretch, sole and top-of-foot stretches, a standing calf stretch at a chair, step heel drops, a tennis-ball calf raise and towel scrunches.

  • 9 min
  • Beginner
  • Low impact (no jumping)
  • chair, step, towel
Open in VideosLog it in Train

Step by step 7

Tap a time to watch that step in the video.

  1. Seated hamstring and calf: at the chair edge, one leg straight, heel down; hinge forward with a straight back. 0:14
  2. Sole of the foot: foot on the opposite knee, hold the heel and pull the toes toward the shin, 10 to 15 seconds. 1:28
  3. Top of the foot: in the same position, press the toes down to stretch across the top, two or three times. 2:20
  4. Calf at a chair: step one leg back, heel down, hips, knee and heel in a line, then bend the front knee. 3:16
  5. Step stretch: stand on the bottom stair and lower one heel, then the other, in a slow pedalling motion. 5:16
  6. Tennis-ball calf raises: ball between the ankles, rise onto your toes 8 to 10 times, holding on if needed. 6:22
  7. Towel scrunch: grip a towel or tissue with your toes, hold for about 10 seconds, then release slowly. 7:40

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pull the toes back toward the shin to deepen the sole stretch
  • Keep the back heel down and hips, knee and heel in a line in the calf stretch
  • Do it little and often and stop if pain gets worse

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Ankles & feet takes loadcalf stretches, heel drops, tennis-ball calf raises
  • Hips moveship hinge in the seated hamstring stretch
  • Knees movesback-leg calf stretch, extending the knee seated

Easier option from the coach: Toes pointed away to ease the hamstring stretch; hold on for the calf raises

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Doctor O'Donovan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety