Resolving calf tightness is often one of the key factors in healing plantar fasciitis or heel pain. At the Foot and Ankle Center of Lake City we'll help you resolve your calf tightness in one or more of the following ways:
- teach you stretching exercises
- how to use an Achilles splint during the day
- use of a heel lift
- physical therapy referral
Stretching Exercises for Plantar Fasciitis
One important way to decrease calf tightness is by performing stretching exercises. Stretching before you get out of bed using a towel stretch, stretching your calf using a step, a standing calf and soleus stretch, and/or by rolling a can or ball under the arch of the foot while seated. You can also use a frozen water bottle to roll out your feet to help reduce inflammation and pain. Stretches should be held for at least 30 secs and repeated several times and throughout the day.
Use of An Achilles Splint to Relieve Calf Tightness in Plantar Fasciitis
Towel and standing calf stretches are sometimes not enough to stretch out your Achilles tendon and calf muscle. That's because it takes at least 20-30 minutes to get a good stretch. Dr. Berg almost always prescribes an Achilles Splint to his patients with tight Achilles and calf muscles. The Achilles splint is used while you're watching TV or reading a book.
This how-to video explains the proper way to use an Achilles splint to stretch your calf muscle.
- Use the splint 1-2 times a day for 20-30 minutes.
- Put your leg up and extend with a slight bend in the knee.
Use a Heel Lift to Relieve Calf Tightness in Plantar Fasciitis
Use of a heel lift is a temporary fix for heel pain where a tight Achilles and calf muscle are one of the primary factors. It works by relaxing the Achilles tendon and calf muscle. Heel lifts like the Adjust A Heel Lift shown can be purchased online.
Referral for Physical Therapy
Physical therapy is often key in helping to heal plantar fasciitis. Heel pain patients receive special exercises in addition to the stretches mentioned above.
