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 


Daytime Use of An Achilles Splint

Towel and standing calf stretches are often 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.

  1. Use the splint 1-2 times a day for 20-30 minutes.
  2. Put your leg up and extend with a slight bend in the knee.

Use a Heel Lift

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.


Dr. Rion Berg
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A podiatrist in North Seattle treating families for over 40 years.