Hey there, I’m Dr. Scott O’Connor from Premier Podiatry in Bloomington, Illinois. Heel pain—whether from plantar fasciitis or overuse—hits athletes and active folks hard. Runners especially feel it, like my patient Mike, a 45-year-old marathoner. These five stretches can turn it around—try ‘em today.

1. Calf Stretch Against Wall
Lean into a wall, one leg straight back, heel down—hold 30 seconds, switch. Twice daily. Loosens tight calves, a heel pain trigger.

2. Towel Toe Pull
Sit, loop a towel under your toes, pull gently—20 seconds per foot. Great for morning stiffness—Mike’s go-to before runs.

3. Frozen Bottle Roll
Roll a frozen water bottle under your arch—10 minutes. Cools inflammation fast—perfect post-workout.

4. Achilles Stretch on Step
Stand on a step, heels off the edge, lower slowly—hold 15 seconds, three times. Strengthens that tendon runners strain.

5. Plantar Fascia Stretch
Cross one leg over, pull toes back—30 seconds per foot. Targets the fascia directly—Mike cut his pain in days.

• Why These Work
  Stretching boosts flexibility and blood flow—key for healing. Pair with custom-molded orthotics or OTC inserts like Superfeet Green —Mike swears by his custom orthotics.
• Ready to Move?
  Start with the calf stretches — DOWNLOAD THEM HERE — it’s a game-changer. See relief in a week, or visit us at premierpodiatry.net for next steps—Regenerative injections | Custom orthotics |  Diagnostic Ultrasound & Radiographs |  K-Laser therapy all in office. Share your wins below—I’m all ears!

Dr. Scott O’Connor

Premier Podiatry

2501 E College Ave, Ste C, Bloomington, IL. 

1512 W Reynolds St, Ste A, Pontiac, IL.