The main exercise method for heel pain is to stretch the heel ligaments, and there are mainly the following three methods. 1. Hands placed on the table, let the body slowly tilt forward, feet to maintain the front and back of the staggered position to stand, the center of gravity on the back of the leg, slowly bend the knees to squat, during the period of time to let the heel and the ground together, so that the plantar ligaments and the Achilles tendon can be stretched, hold 10 seconds after relaxation, every day need to repeat the above action 20 times. 2. Let the body maintain an upright position standing in the bottom step, hold the staircase railing with both hands, slowly the toe part of the suspension, relax both sides of the calf muscles, feel the Achilles tendon, ligament stretching sensation after insisting on ten seconds, need to repeat 20 times. 3. Patients sitting position, the affected limb on the healthy side of the leg, ankle dorsal extension of more than 90 degrees, the healthy side of the hand holding the heel, and then the opposite side of the hand will be the affected foot bunion force back stretch, self-feeling the plantar tendon membrane has a tugging pain. Each time you do this, hold it for 10 seconds and perform 30 repetitions in the morning before getting off the floor. This can be done three to five times a day. The above methods can only be used as an aid, and should be followed by your doctor, and if necessary, medication and surgery.