Heel Pain in Children
ALCANEAL APOPHYSITIS
STRETCHING EXERCISES
Illustrations adapted from Lurie Children's Hospital of Chicago:
https://www.luriechildrens.org/en-us/care-services/specialties-services/
institute-for-sports-medicine/conditions/Documents/sever-disease.pdf
To be done 2-3 times daily
1. “KISS THE WALL” STRETCH
Stand about two feet away from a wall. Flex your left foot and
place it against the bottom of a wall. Keep your back tall and
straight. Lean forward from the hips as if you were trying to
kiss the wall. Hold the stretch for 30 seconds. Repeat with the
other leg.
To be done 2-3 times daily
2. STANDING CALF STRETCH
Facing a wall, put your hands against the wall at about eye
level. Put one foot in front of the other, keeping the forward
knee bent. With the back knee straight, push the heel of the
back leg down on the floor and slowly lean into the wall, until
you can feel a stretch in the back of your calf muscle. Hold
for 30 seconds. Repeat with the back knee bent. Then, repeat
both stretches with the opposite leg in front.
To be done 2-3 times daily
3. TOWEL STRETCH
Sit on the floor with your injured leg stretched out in front of
you. Loop a towel around the ball of your foot, and pull the
towel toward your body. Be sure to keep your knee straight.
Hold for 30 seconds. Repeat with the other leg.
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Pedorthic Footcare Association www.pedorthics.org