Stretching is one of the best conservative treatments for heel pain, especially if it is the result of plantar fasciitis. Inflammation of the connecting band of tissue that runs between the heel and the toe can be fought with stretches that focus on the calf muscle and the arch of the foot.
The three most commonly prescribed stretching exercises focus on these areas. The calf stretch is done at a wall, hands flat and one leg straightened behind you. Keep your heel on the ground as your hips go forward, and feel the calf muscle being worked.
Now, grab a towel for the next two stretches. First, loop it around your feet and pull them to you. You should feel a stretch in the arch. Next, place the towel on the floor and scrunch it toward yourself with the toes.