if the exercise is comfortable.
An NHS physiotherapy program includes standing heel raises and progresses them gradually rather than encouraging people to push through pain.
Bent-Knee Calf Stretch
This variation targets deeper calf muscles.
Stand facing a wall with the affected leg behind you.
Unlike the earlier calf stretch, slightly bend the back knee while keeping the heel firmly on the floor.
Slowly move forward until you feel a comfortable stretch around the lower calf and heel.
AAOS recommends a similar bent-knee heel-cord stretch targeting the soleus muscle.
Don’t Forget Your Shoes
Exercise isn’t the only thing that matters.
Supportive footwear can make a significant difference in managing heel discomfort.
The NHS recommends shoes with cushioned heels and good arch support, and advises avoiding prolonged barefoot walking on hard surfaces. Insoles or heel pads may also help some people.
If your shoes are badly worn or provide little support, changing them may be worth considering.
Should You Exercise Through the Pain?
No.
A stretch may create a gentle pulling sensation, but exercises shouldn’t produce significant or worsening pain.
AAOS specifically advises that exercises should not hurt and recommends speaking with a doctor or physical therapist if pain occursduring the program.
