Houston Cardiovascular Associates Houston Cardiovascular Associates

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Exercises for Heel Pain or Tightness

Overview

Tight calf muscles can cause heel pain or make it worse. You may be able to help relieve heel pain by:

  • Stretching tight calf muscles with exercises such as standing calf stretches.
  • Doing foot-strengthening exercises with a towel and weights. Towel scrunches are one example.
  • Doing foot-stretching exercises with a towel. For example, try seated calf stretches.

Talk with your doctor or a physical therapist about which stretches are right for you.

How to do the exercises

Calf stretch (back knee straight)

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slide 1 of 3, Calf stretch (back knee straight),
  1. Stand facing a wall with your hands on the wall. You can also do this with your hands on the back of a chair, a counter, or a tree.
  2. Put one leg about a step behind your other leg, with your toes pointing forward.
  3. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times for each leg.

Towel scrunch

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slide 2 of 3, Towel scrunch,
  1. Sit in a chair, and place your affected foot on a towel on a hard floor (not a floor with carpet).
  2. Scrunch the towel toward you with your toes. Then use your toes to push the towel back into place.
  3. Repeat 8 to 12 times.
  4. It's a good idea to repeat these steps with your other foot.

Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.

Calf stretch (seated, knee straight)

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slide 3 of 3, Calf stretch (seated, knee straight),
  1. Sit on the floor with your affected leg straight and resting on the floor.
  2. Place a towel around your affected foot.
  3. Hold one end of the towel in each hand.
  4. Pull back gently with the towel so that you feel a stretch in your calf.
  5. Hold the position for 15 to 30 seconds.
  6. Repeat 2 to 4 times.
  7. It's a good idea to repeat these steps with your other leg.

Credits

Current as of: July 31, 2024

Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Top of the page

Current as of: July 31, 2024

Author: Ignite Healthwise, LLC Staff

Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Dear patient

I am excited to announce that I will be relocating my practice to Houston Methodist DeBakey Cardiology Associates. Starting November 4, 2024, my new address will be:

Houston Methodist DeBakey Cardiology Associates
6550 Fannin St.
Smith Tower, Suite 1901
Houston, TX 77030

Please note that my phone number and fax number will also change to the following:
24-Hour Telephone: 713-441-1100
Fax: 713-790-2643
Clinical Support Telephone (M-F, 8-5): 713-441-3515

I am excited about caring for you in my new office and hope you will make the transition with me. I will also continue to refill your medications as I have in the past. To assist, please provide your pharmacy with my new contact information.

Please consider checking your prescription refills to verify that you have enough medication on hand to last you until your next visit. Please note that your medical records will remain at my former office until you authorize their transfer. If you choose for me to continue providing your medical care, please complete and sign the enclosed “Authorization for Release of Medical Records” form and fax it to 713-790-2643. Once we receive your authorization, we will be happy to process the request for you.

Thank you for entrusting me with your medical care. My new team and I are dedicated to making this transition as seamless as possible. For help scheduling an appointment and transitioning your care, please call my new office number above.

I look forward to continuing your care at my new location.

Sincerely,
Gopi A. Shah, MD

Dear patient

Dr. Albert Raizner, Dr. Michael Raizner, and Dr. Mohamed El-Beheary are excited to announce that our practice, Houston Cardiovascular Associates, will merge with Houston Cardiovascular Associates on November 1, 2024.

Our new offices are similarly located in Houston, near the Texas Medical Center and in Sugar Land. Our in-hospital care will continue at Houston Methodist Hospital in the Texas Medical Center and Houston Methodist Sugar Land Hospital. Importantly, our new offices expand our services with state-of-the-art equipment and amenities. Our core values will always be, as they began over 40 years ago when Dr. Albert Raizner founded HCA:

Integrity – Compassion – Accountability

Our new address and contact information are:

Your medical records are confidential and remain available at our new locations. We consider it a privilege to serve as your cardiologists and look forward to your continuing with us. However, should you desire to transfer to another physician, you may request a copy of your records by contacting us at our new addresses and phone numbers listed above.

We thank you for your trust and loyalty. As always, we will continue to be here to take care of you. Please do not hesitate to contact us if you have any questions or concerns.

Sincerely,

Dr. Albert Raizner,
Dr. Michael Raizner,
Dr. Mohamed El-Beheary