Exercises for Heel Pain: 7 At-Home Moves for Fast Relief

That stabbing jolt with your first steps out of bed. The ache that creeps in after a long shift on your feet. The tight, tugging sensation at your heel after a run. Heel pain—often from plantar fasciitis, a tight Achilles tendon, or overworked foot muscles—can turn simple outings into a cautious shuffle and make workouts feel out of reach. The good news: targeted movement can settle irritation, restore support through your arch, and help you walk, work, and train with confidence again.

This guide gives you seven at-home moves for fast relief, chosen by the clinicians at Achilles Foot and Ankle Center to calm symptoms now and build resilience for the long haul. You’ll get clear, step-by-step instructions, exact sets and reps, form cues to avoid flare-ups, easier and harder options, plus when to modify or skip an exercise. Most require only a towel, a small ball or frozen water bottle, and a resistance band. Start where you are, progress at your pace, and use these exercises to reduce pain, improve flexibility, and strengthen the structures that keep your heel happy. Ready to move smarter? Let’s begin with our go-to strength builder: eccentric heel raises.

1. Eccentric heel raises (Achilles Foot and Ankle Center’s go-to strength move)

When patients ask for the single most reliable exercise for heel pain, we start here. Slow, controlled heel raises strengthen your calf–Achilles complex and can reduce strain on an irritated plantar fascia. Research-backed programs that combine strengthening with stretching are shown to ease pain and improve walking in plantar fasciitis.

What it targets

This move loads the gastrocnemius and soleus (your calf muscles) and the Achilles tendon, supporting your arch so the plantar fascia doesn’t shoulder all the work.

Step-by-step

Stand near a wall or railing for balance.

1. Place the balls of your feet on the edge of a bottom step, heels hanging slightly off.
2. Slowly lower your heels just below the step until you feel a gentle calf stretch.
3. Press through the balls of your feet to rise up onto your toes.
4. Control each direction; avoid bouncing.
5. Step down carefully if you lose balance, then reset.

Dosage (sets, reps, and frequency)

Do 2 sets of 10 reps, once daily. Rest 30–60 seconds between sets. Increase volume gradually as symptoms allow.

Form tips

• Keep movements slow and controlled.
• Hold a support to maintain balance.
• Stop at a gentle stretch—no sharp pain.
• Keep feet pointing forward; don’t let ankles roll in or out.

Easier or harder variations

• Easier: Perform on flat ground or reduce the lowering depth; use both legs throughout.
• Harder: Progress to single-leg reps; add a backpack or hand weight; add a brief pause at the bottom before rising.

When to avoid or modify

• If you feel sharp pain in the heel or Achilles, reduce range or stop.
• If morning stiffness is high, warm up first with gentle calf stretches.
• If balance is limited, perform on flat ground and use a stable support.

2. Plantar fascia massage (ball or frozen water bottle)

When heel pain spikes, this simple roll-out is one of the quickest ways to calm things down. Using a small ball or a frozen water bottle provides gentle pressure to the plantar fascia while the cold helps reduce irritation so you can get back to your day.

What it targets

The plantar fascia along your arch, plus small foot muscles that stiffen with overuse. Gentle rolling decreases tension and eases that first-step sting common with plantar fasciitis.

Step-by-step

Start seated for control; you can progress to standing as symptoms improve.

1. Place a small ball or frozen water bottle under your foot.
2. Roll slowly from just behind the ball of your foot to just before the heel.
3. Apply light-to-moderate pressure—never to the point of pain.
4. Cover the width of the arch by angling slightly inward and outward.

Dosage (sets, reps, and frequency)

Aim for about 1 minute per foot or roughly 10 slow passes. Do 2 sets per foot, once daily.

Form tips

• Keep the motion slow; avoid scrubbing back and forth.
• Don’t press directly on the heel bone if tender.
• Sit tall and relax your toes so the fascia can glide.
• Use a frozen bottle if inflammation is high.

Easier or harder variations

• Easier: Use a softer foam ball and stay seated.
• Harder: Use a firmer ball (like lacrosse) or perform standing for more pressure.
• Mobility focus: Pause 3–5 seconds on tight spots, then continue rolling.

When to avoid or modify

• Sharp heel or Achilles pain: lighten pressure or stop.
• Morning stiffness: start very gently; consider rolling after a warm shower.
• Open skin or numbness in the area: skip until resolved.

3. Seated plantar fascia stretch (big toe and arch stretch)

Simple, precise, and effective, this seated stretch targets the plantar fascia by putting your big toe into extension and tensioning the arch. It’s a clinic favorite for easing first-step pain and, as plantar fascia–specific stretching has been shown, it can improve outcomes in chronic plantar fasciitis.

What it targets

This stretch loads the plantar fascia and the great toe joint (MTP), engaging the “windlass” mechanism to reduce arch stiffness and heel pull.

Step-by-step

Sit tall in a chair.

1. Cross the affected leg so your ankle rests on the opposite knee.
2. Hold your ankle with one hand. With the other, grasp your toes and gently pull them back toward your shin, focusing on the big toe.
3. Add a slight upward pull at the ankle (dorsiflexion) to increase the arch stretch.
4. Hold a gentle, painless stretch; breathe and relax your foot.
5. Release and repeat, then switch sides.

If you can’t reach your toes, loop a towel under the forefoot and pull the ends toward you.

Dosage (sets, reps, and frequency)

Hold 20 seconds, repeat 3 times per foot, once daily. Good times: before first steps in the morning or after activity.

Form tips

• Aim for a firm stretch, not pain or numbness.
• Keep the ankle lightly dorsiflexed to tension the fascia.
• Don’t curl or claw your toes; let the arch lengthen.
• Sit upright and avoid twisting your knee.

Easier or harder variations

• Easier: Stretch the big toe only; use a towel strap for assistance.
• Harder: Maintain toe pull while gently massaging along the arch with your thumb; add a 2–3 second pulse at end range.

When to avoid or modify

• Sharp heel pain, active flare, or recent foot surgery: ease off or defer.
• Big toe arthritis or limited motion: use smaller range and towel assist.
• Open skin or reduced sensation in the area: skip until cleared.

4. Wall-facing calf stretch (straight- and bent-knee)

Tight calves increase pull on the Achilles and plantar fascia, so lengthening them is one of the most effective exercises for heel pain. This wall-facing stretch has two versions: straight-knee to hit the gastrocnemius and bent-knee to reach the deeper soleus.

What it targets

You’ll lengthen the gastrocnemius (knee straight) and soleus (knee bent) while improving ankle dorsiflexion. That combo reduces strain on the heel and eases first-step stiffness.

Step-by-step

Set up facing a wall at arm’s length, hands on the wall for support.

1. Step the affected leg back, toes pointing straight ahead, heel flat.
2. Keep the back knee straight and gently bend the front knee, leaning toward the wall until you feel a calf stretch.
3. Hold the stretch without bouncing and breathe steadily.
4. To target the soleus, keep the same stance, then slightly bend the back knee while keeping the heel down until you feel a lower-calf stretch.
5. Switch legs and repeat both versions.

Dosage (sets, reps, and frequency)

Hold each version 20 seconds, repeat 3 times per leg, once daily. If symptoms are flared, you can use a 15–30 second hold in multiple brief sessions through the day.

Form tips

• Keep the back heel heavy and flat; do not let it lift.
• Point toes forward and keep hips square to the wall.
• Feel a firm, gentle stretch—no sharp pain or tingling.
• Straight knee = gastrocnemius; slight bend = soleus.

Easier or harder variations

• Easier: Shorten your stance, bring hands closer to the wall, or perform a seated towel stretch to start.
• Harder: Step farther back, add a small 2–3 second end-range pause, or perform gentle contract–relax (lightly press the forefoot into the floor for 3 seconds, relax, and deepen the stretch).

When to avoid or modify

• Sharp heel/Achilles pain or recent calf/Achilles injury: reduce range or defer.
• If balance is limited: keep a wider stance and use a stable support.
• If the heel won’t stay down: lessen the lean or shorten the step until it does.

5. Toe towel scrunches (intrinsic foot strengthening)

This simple drill strengthens the small stabilizers of your feet and teaches your toes to support the arch so the plantar fascia isn’t overworked. It’s a great complement to stretches because it builds endurance for standing, walking, and running without flaring your heel.

What it targets

You’ll train the intrinsic foot muscles and toe flexors that help lift and support the arch, decreasing strain through the plantar fascia during push-off.

Step-by-step

Start in a controlled position and focus on quality over speed.

1. Sit or stand upright with one foot flat on a towel.
2. Spread your toes, then gently curl them to scrunch and draw the towel toward you.
3. Reset the towel and repeat until you complete your reps.
4. Keep your heel and forefoot down; only your toes should move.

Dosage (sets, reps, and frequency)

Do 2 sets of 10–15 scrunches per foot, 1–3 times per day. Rest 20–30 seconds between sets.

Form tips

• Keep the whole foot grounded—let the toes do the work.
• Move slowly; avoid gripping with your ankle or lifting the heel.
• Relax between reps to limit cramping.
• Stop at fatigue or if pain sharpens.

Easier or harder variations

• Easier: Perform seated and use a soft towel on a smooth floor for less resistance.
• Harder: Do it standing or place a small 2–4 lb weight at the far end of the towel for added load.

When to avoid or modify

• If scrunching triggers sharp heel or toe pain, reduce reps, perform seated, or pause until symptoms calm.
• Skip if you have open skin on the toes/forefoot; resume when healed.

6. Short foot exercise (arch doming) for better support

Think of this as a quiet strength move for your arch. The short foot exercise teaches your intrinsic foot muscles to “lift” and support the arch without gripping your toes, taking pressure off the plantar fascia during standing, walking, and running.

What it targets

Deep intrinsic foot muscles that stabilize the arch and help share load with the plantar fascia and Achilles.

Step-by-step

1. Stand or sit barefoot with your foot pointing straight ahead and evenly weighted.
2. Without curling your toes, gently draw the ball of your foot toward your heel to “shorten” the foot and create a small arch lift.
3. Keep toes long and flat; the ankle and heel stay still.
4. Hold the dome 3–5 seconds, then relax fully.
5. Repeat for the prescribed reps, then switch feet.

Dosage (sets, reps, and frequency)

Do 2 sets of 8–12 reps per foot, once daily. On busy days, sprinkle in 1–2 quick sets during breaks.

Form tips

• Keep toes relaxed and flat—no scrunching or clawing.
• Think “light suction under the arch” rather than a big squeeze.
• Maintain even pressure across heel, big toe, and little toe.
• Stop at a firm activation; avoid cramping or pain.

Easier or harder variations

• Easier: Perform seated; use a fingertip under the arch for a tactile “lift here” cue.
• Skill: Add gentle doming during standing tasks (brushing teeth, desk breaks).
• Harder: Do it single-leg; progress to a mini heel raise while maintaining the arch; try on a folded towel.

When to avoid or modify

• If it triggers sharp heel or forefoot pain, reduce intensity or perform seated.
• If toes curl despite cues, reset and use fewer reps with longer rests.
• With neuropathy or balance issues, stay seated or hold a stable support.

7. Ankle band inversion and eversion (resisted ankle work)

When the ankle’s stabilizers are weak, your foot can roll too far in or out, ramping up strain through the plantar fascia and Achilles. These banded moves strengthen both sides of the ankle to control motion, support the arch, and complement the other exercises for heel pain.

What it targets

The tibialis posterior (inversion) and peroneals (eversion), key muscles that guide pronation/supination and reduce stress on the heel during walking and running.

Step-by-step

Sit upright on the floor with legs straight and a resistance band around your forefoot. Keep your thigh and hip still.

• Inversion (inside pull)

1. Cross the working leg over the other so it’s on top.
2. Loop the band around the bottom foot for anchoring and hold the end in your hand.
3. Slowly rotate the ankle inward (sole moves toward midline), then return to neutral.
4. Move only at the ankle—no hip or knee motion.

• Eversion (outside pull)

1. Cross the nonworking leg over the working leg, or anchor the band to a stable object on the outside of your foot.
2. Gently rotate the ankle outward (sole moves away from midline), then return to neutral.
3. Keep toes relaxed; avoid lifting the knee or rolling the hip.
4. Repeat on the other foot.

Dosage (sets, reps, and frequency)

Do 2 sets of 10 slow reps per direction per foot, once daily. Rest 30–60 seconds between sets.

Form tips

• Keep the knee and hip quiet; isolate the ankle.
• Toes relaxed, foot pointed straight ahead.
• Smooth tempo—no jerking or bouncing.
• Use a tension that challenges you without pain.

Easier or harder variations

• Easier: Use a lighter band; shorten the range; perform seated only.
• Skill: Add a 1–2 second pause at end range for control.
• Harder: Thicker band; progress to single-leg standing with light support while moving the free ankle.

When to avoid or modify

• Acute ankle sprain, sharp heel/Achilles pain, or swelling: reduce resistance or defer.
• Numbness or tingling in the foot: stop and consult a clinician.
• If motion triggers pain, work in a smaller, pain-free range and build gradually.

Next steps

Use these seven moves to settle pain now and build a stronger, more flexible foot. A simple plan: do the massage and stretches morning and evening for quick relief; add strengthening (heel raises, short foot, band work) 3–5 days a week. Progress gradually, stay in a “no sharp pain” zone, and pair your routine with supportive shoes, activity breaks, and brief icing after long days on your feet.

If pain isn’t improving after 2–3 weeks, is worsening, or you have numbness, swelling, or trouble bearing weight, it’s time for expert help. Our podiatrists can tailor a plan—conservative to advanced—across multiple Central Virginia locations with same-day options. Schedule care at Achilles Foot and Ankle Center.