Heel pain stretches

Tennis Ball Stretch

Stretching exercises create a pulling feeling in your muscles without causing pain. Perform the tennis ball stretch while seated. Place the arch of your foot on the tennis ball and roll the ball back and forth with the arch of your foot. Perform the tennis ball stretch while standing as your condition improves.

  • Stretching exercises create a pulling feeling in your muscles without causing pain.
  • Perform the tennis ball stretch while standing as your condition improves.

Tips and Warnings

Exercises that relieve heel pain strengthen your foot and ankle muscles and stretch the plantar fascia and Achilles tendon. See your doctor to diagnose your condition before performing stretching exercises on your foot.


What is Bursitis?

Bursitis is inflammation and swelling of fluid-filled sacs called bursae. These sacs act as cushions near the joints between the bones and tendon/muscle insertion. With 33 joints in the foot, bursae can be found in a multitude of areas. They are commonly found at the ball of the foot (especially the metatarsophalangeal joints), the base of the fifth metatarsal, and the back of the heel near the insertion of the Achilles tendon.


Inflammation of the bursae can be the result of direct pressure or repetitive motion. It can be exacerbated by an underlying foot deformity or medical condition, including Haglund’s deformity, gout, or arthritis. 

Pressure-related causes generally include tight shoes or high heels.

Repetitive motion-related causes may include running, jumping, or improper warm-up prior to exercise.


Symptoms of bursitis include pain while walking and running, increased pain when attempting to walk on tip-toe, swelling, redness, or stiffness of a joint, pain with movement of a joint, or pain when touching a joint.

When to Visit a Podiatrist

Foot pain is never normal. Everyone with symptoms of foot or ankle foot pain should see a podiatrist. Podiatrists are doctors who are specially trained to treat the feet and ankles.

Diagnosis and Treatment

A comprehensive podiatric examination will help determine and diagnose bursitis. This examination includes questions about what type of exercise a patient performs, what type of sports a patient participates in, and whether the patient’s occupation involves standing and/or repetitive motion. 

In addition to a clinical evaluation to look for signs of swelling, redness, or pain, a biomechanical examination and range of motion test, as well as radiographs, would help to determine if there is an underlying food deformity that may be exacerbating the symptoms. 

Additional tests may include blood work, MRI, ultrasound, or arthrocentesis (removal of fluid from the bursae), particularly if an infection and/or gout is suspected.

Treatment can include, but is not limited to, discontinuing the activities causing symptoms, stretching muscles and joints before and after workouts, taking anti-inflammatory medication, icing the affected area, wearing shoe inserts or prescription custom orthotics, and wearing properly fitting shoes and socks.

Additionally, steroid injections may be administered. If conservative treatment methods have been exhausted, surgery may be recommended in some cases.  


You may be able to prevent bursitis by eliminating pressure or repetitive motion. Wearing properly fitting shoes and padded socks, stretching and completing proper warm-up before activities, and, in some instances, controlling the motion of the foot with the use of orthotics can help.

We are here for you, call us today at 727-842-9504, we will get you back on your feet in no time. Foot Leg Specialty Center, we are in New Port Richey, we are board certified.


What Is a Bunion?

Bunions are painful bony bumps that usually develop on the inside of the foot at the joint of the big toe. As the deformity increases over time, it may become painful to walk and wear shoes. Women are more likely to exacerbate existing bunions since they often wear tight, narrow shoes that shift their toes together. Bunion pain can be relieved by wearing wider shoes with enough room for the toes.


  • Genetics – some people inherit feet that are more prone to bunion development
  • Inflammatory Conditions – rheumatoid arthritis and polio may cause bunion development


  • Redness and inflammation
  • Pain and tenderness
  • Callus or corns on the bump
  • Restricted motion in the big toe

In order to diagnose your bunion, your podiatrist may ask about your medical history, symptoms, and general health. Your doctor might also order an x-ray to take a closer look at your feet. Nonsurgical treatment options include orthotics, padding, icing, changes in footwear, and medication. If nonsurgical treatments don’t alleviate your bunion pain, surgery may be necessary.

If you have any questions, please feel free to contact our office.

Pronation and heel pain

Heel pain sometimes results from excessive pronation. Pronation is the normal flexible motion and flattening of the arch of the foot that allows it to adapt to ground surfaces and absorb shock in the normal walking pattern. As you walk, the heel contacts the ground first; the weight shifts first to the outside of the foot, then moves toward the big toe. The arch rises, the foot generally rolls upward and outward, becoming rigid and stable in order to lift the body and move it forward. Excessive pronation—excessive flattening of the foot or lowering of the arch—can create an abnormal amount of stretching and pulling on the ligaments and tendons attaching to the bottom and back of the heel bone. The posterior tibial tendon helps holds the arch up and provides support during step-off on the toes when walking. If this tendon becomes inflamed, over-stretched or torn, pain can radiate to the bottom of the heel as well as inner ankle, and a gradual loss of the inner arch of the foot can occur. Without treatment, this condition can create dysfunction and the foot can eventually become rigid, changing the way you walk or making it difficult to wear shoes. Excessive pronation may also contribute to strain on the hip, knee, and lower back.

Exit mobile version