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Retrocalcaneal Bursitis Exercises

रेट्रोकैल्केनियल बर्साइटिस व्यायाम

రెట్రోకాల్కేనియల్ బర్సైటిస్ వ్యాయామాలు

4 gentle calf and heel exercises that reduce pressure on the inflamed bursa and gradually rebuild tolerance to daily load.

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Important: Always consult Dr. Sumit before starting any exercise programme. Stop immediately if you feel sharp pain.

Easy Isometric calf hold exercise for retrocalcaneal bursitis - halfway toe-raise hold position
Exercise 1 of 4

Isometric Calf Hold

Calms an irritable bursa early on without extra joint movement — the gentlest place to start

5 holds × 30-45 sec
Steps:
  • 1Stand with feet hip-width apart, holding a wall or chair for balance
  • 2Rise only halfway onto your toes — not all the way up
  • 3Hold the position still for 30 to 45 seconds
  • 4Lower back down slowly and rest
  • 5Repeat 5 times, once or twice a day
Easy Floor-level heel raise exercise for retrocalcaneal bursitis - toe raise and controlled lowering position
Exercise 2 of 4

Floor-Level Heel Raise

Builds calf strength while keeping the heel from dropping below neutral, which would aggravate the bursa

Build to 3 sets of 15
Steps:
  • 1Stand on both feet on flat ground
  • 2Rise up onto your toes using both legs together
  • 3Shift your weight onto the affected side and lower down slowly
  • 4Stop the moment your heel touches the floor — never let it dip lower
  • 5Start with fewer reps and build gradually to 3 sets of 15
Easy Calf stretch with heel on floor exercise for retrocalcaneal bursitis - wall lean stretch position
Exercise 3 of 4

Calf Stretch with Heel on Floor

Loosens the calf and Achilles insertion so the tissue around the bursa tolerates daily load better

3 × 30 sec
Steps:
  • 1Stand facing a wall, affected leg back with heel flat on the floor
  • 2Keep the back knee straight and lean gently into the wall
  • 3Stop well short of any pinch at the back of the heel
  • 4Hold for 30 seconds
  • 5Repeat 3 times, keeping it gentle throughout
Moderate Seated calf raise exercise for retrocalcaneal bursitis - seated heel raise with knee weight position
Exercise 4 of 4

Seated Calf Raise

Targets the deeper soleus muscle once standing raises feel comfortable, rounding out calf strength

3 sets × 15
Steps:
  • 1Sit on a chair with feet flat on the floor
  • 2Place a light weight across your knee for resistance (optional)
  • 3Raise both heels off the floor, keeping toes down
  • 4Lower slowly and with control
  • 5Begin only once floor-level standing raises are pain-free
⚠️ Avoid heel drops off the edge of a step and any stretch that pushes the heel below neutral — these press the bursa harder against the tendon and can make symptoms worse.

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