Slant Board Exercises - Effective Treatment for Heel Pain
1. I do not have a board, can I use anything else?
Yes, you can use anything to create an incline between the ball of your feet and your heels, such as a rolled up towel whilst brushing your teeth, a chopping board whilst cooking, a book when watching TV, a root from a tree when gone for a walk, you can stand against the tyre of your car whilst checking messages etc. Basically you need your ball of your feet to be higher than your heels, maintaining nice, straight back posture and not holding for balance. We recommend purchasing a board for the convenience of doing the exercises. You could purchase it from the internet or our Physiotherapy Department.
2. I work all day and I don't have any breaks therefore I will not be able to do these exercises regularly. What would you recommend?
As suggested above, try to incorporate these stretches into your daily routine, activities, chores, or work. If your work involves being on your feet for 12 hours, try to stretch for a shorter time between the tasks, or if you have an office based-desk job, take a regular break away from your desk or stand up against a book when answering a phone-call. Remember, it is your calf muscles which need stretching regularly to improve your symptoms.
3. How long do I need to do these exercise for?
We recommend to do these stretches every 3 hrs if able to, otherwise at least 3 x a day in the first 3 months. After that you should stretch regularly once or twice a day for the rest of your life.
4. I have been shown stretch on the edge of the step. Can I do it instead?
It is better to avoid 'hanging' your foot (feet) off the step as this will place a significant strain on not only your calf muscles and Achilles tendon but also your plantar fascia causing overstretching and leading to micro-injuries.
5. Should I use footwear when stretching? What footwear is the best?
It is better to wear footwear when doing these stretches as you may need to rest your feet against the ridge of the chopping board and this would hurt the arch of your foot and your plantar fascia. Supportive trainers are the best choice.
6. Do I need insoles?
If you are wearing well structured footwear, i.e. trainers or fit-flops (not flip-flops) you may not need any insoles. Soft trainers or more flat soled footwear i.e. Sketchers, crocks or ballerinas may require insoles. Try not to walk bare foot. Please discuss the need for insoles with your specialist.