Here are two exercises we give our heel pain patients. Try them for three weeks. If they don't settle your symptoms, please get in touch.

Exercise 1: Calf stretches

Why: to stretch the calf muscle, which can have an impact on your feet and knees. Your calf muscle runs behind the heel and inserts near the plantar fascia under your foot, so tight calves place tension on the fascia around your heel.

How to do it:

1. Place your hands on a wall.
2. Put one foot in front of the other, with the toes of both feet pointing in the same direction.
3. First stretch: bend your front knee and keep your back knee straight.
4. Hold for 30 seconds.
5. Second stretch: bend the knee of your back leg.
6. Hold for 30 seconds.
7. Repeat on both legs.

How often: 3 times a day, holding each stretch for 30 seconds.

Exercise 2: Foot scrunches

Why: a great exercise to strengthen the muscles on the bottom of your feet, so your adjustments hold in place for longer.

How to do it:

1. Stand with your feet shoulder-width apart.
2. Roll your feet out so your weight is on the outside of your feet and your big toes are off the ground.
3. Scrunch your toes, as if you're making a fist with your hands.

How often: hold for 3 seconds, 10 reps, twice a day.

Still sore after three weeks?

If these exercises haven't settled your heel pain, it's time to find the underlying cause. Read more about what causes heel and arch pain, or call our Tauranga clinic on 07 925 0269. You can also book an appointment online. We're at 1260a Cameron Road, Gate Pa.