In a sitting position, loop a towel around the balls of your feet. Gently pull back on the towel pulling your foot towards your spine. Hold for 10 seconds, relax, and then repeat 10 times per foot. This is especially helpful if done before you get out of bed in the morning. Repeat twice a day
Place a rolling pin or canned good next to your bed. Gently roll the can for 1 minute in your arch prior to weight barring in the morning.
Stand about three feet from the wall, lean into the wall, keeping your body in a straight line with your back leg, keeping leg straight and your heels on the floor. Create an easy feeling of stretch in your calf muscle, hold for 30 seconds. Then bend your back knee and hold for an additional 30 seconds. Switch legs and repeat on the other leg. Repeat 5 times per leg. DO NOT BOUNCE!!
The achilles stretcher is a simple device that can be purchased at any running store such as Luke’s Locker or Run On! It is to be used on a regular basis to prevent injury and will stretch the arch of the foot, achilles, and calf. North Texas Foot & Ankle has an achilles stretcher in our office to provide demonstrations on how it can best be used to prevent injury.
Once an injury or irritation has begun a patient can get the “night splint” in office with a Dr. diagnosis. The Night Splint is commonly used for achilles tendenitis, plantar fasciitis, etc… If necessary, patients may even receive one with a cold pack that will help with pain, swelling, and decrease healing time. Most insurance plans cover at least a portion of the device. If you are interested in obtaining a night splint to help with your heel or ankle pain, make an appointment with one of our doctors.