Gymnastic Stretches & Exercises for the Heels

It's important for gymnasts to work on heel strength and flexibility in order to avoid injury and maximize performance. According to the Orlando Health Physician Group, gymnasts are at an especially high risk of developing overuse heel injuries, such as Sever's Disease -- heel pain in growing gymnasts. The Indianapolis Foot and Ankle Podiatrists also mention the possibility of developing posterior heel pain and plantar fasciitis. In order to reduce the chance of injury, gymnasts can perform stretches and exercises to strengthen their heels.

  1. Walk on Your Toes

    • Walk on your tiptoes for several minutes. According to Gymnastics Revolution, a gymnastics training center in Connecticut, this is a more effective exercise than the average static stretch. They explain that it's better to stretch while the body is in movement rather than while it sits or stands in place. This is because while in motion, the muscles will be warmer, resulting in an even more flexible body than usual. Walking on your tiptoes, therefore, is a good exercise that helps with both flexibility and strength.

    Stretch Your Little Muscles

    • Sit on your knees. Then, without moving your legs, pull your torso back so that your back is touching the ground. Your knees should only be raised a little above the floor, while the top of your feet and back remain glued to the ground. Stay in this position for as long as you can, then repeat. This exercise not only works the heels, but it's beneficial to the tibia and other little muscles inside your ankles as well. World class gymnast Dmitry Klokov often stretches like this before a competition.

    Wrist and Ankle Stretch

    • Sit on your knees with your feet and lower legs against the ground. Stretch and lift your arms so that they are parallel to the ground, then bend one wrist downward. Apply backward pressure with the other hand and hold for 20 seconds, then switch hands. The great thing about this exercise is that you can multitask by working not only your ankles and heels, but your wrists too, says gymnastics coach Peter Wraae Marino.

    Use the Wall

    • Use the nearest wall to stretch your heels and relieve pain. Stand with your arms outstretched in front of you and place your hands against the wall. Stretch one leg behind you, then bend the other knee so that it's closer to the wall. With your hands, push against the wall until you feel some pressure in your back heel. Repeat several times, then switch legs. The Hughston Clinic recommends this exercise, especially if you've been dealing with heel pain.