Preventative Stretches for Heel and Achilles pain and Research to Back it!
Here is a great little guide for stretching. The ley is frequency not duration. Hold the end range for 10 seconds. My favorite is the stairs with the knee straight with controlled lowering motion and hold. I have included a recent study that showed how effective stretches is, not that shockwave isn’t as good and likely gets pain away faster. I love shockwave, stem cells, physical therapy for graston manipulation; however stretching alone over time can have as good if not better results! Check it out: