Daily Mobility & Tendon Care

Overview

Built for long gaming hours and multi‑sport weeks (bouldering, golf, badminton, pickleball, swimming, running, diving). Plain‑English steps. Zero equipment beyond a band, a step, and a bottle.

Time: 20–30 min/day Focus: Neck & Right Heel Last updated: 14 Aug 2025

Neck Pain & Stiffness — Simple Steps

Do these daily. Use the morning set and brief breaks during gaming. Finish with the evening set.

Chin Tucks
  1. Sit or stand tall, eyes forward.
  2. Gently pull your chin straight back (make a soft double chin). Do not tilt up or down.
  3. Hold 2–3 seconds, relax. Repeat 10 reps × 2 sets.

Should feel a light stretch at the base of the skull and light work in the throat.

Levator Scapulae Stretch
  1. Sit tall. Place your right hand behind your back.
  2. Turn head slightly left, then look down toward your left armpit.
  3. Use your left hand to gently add a little pressure.
  4. Hold 20–30 sec, switch sides, repeat.

Deep stretch from side/back of neck into the shoulder blade.

Upper Trapezius Stretch
  1. Let your right arm hang by your side.
  2. Tilt your head left (ear toward shoulder).
  3. Use your left hand to gently pull a little farther.
  4. Hold 20 sec, switch sides.

Stretch along the top of shoulder and side of neck.

Seated Thoracic Extensions (over chair back)
  1. Sit on a chair whose back hits your mid‑back.
  2. Hands behind head, elbows forward.
  3. Lean back over the chair edge to open your chest, then return up.
  4. Do 8 slow reps.

Should feel opening in the upper/mid‑back.

Isometric Neck Holds
  1. Press your forehead into your palm for 5 sec × 5 reps (head stays still).
  2. Repeat with hand behind the head, then on each side.

Light work without neck movement — builds stability.

Side‑Lying “Open Book” Rotations
  1. Lie on your side, knees bent to hip level.
  2. Arms straight out in front, palms together.
  3. Open the top arm back, rotating your chest toward the ceiling; return.
  4. Do 8 reps/side.

Stretch across chest and rotation through the upper back.

Right Heel Pain, Swelling — Simple Steps

Aim to reduce morning pain and remodel the tendon/fascia over weeks.

Plantar Fascia Toe Stretch (in bed)
  1. Sit up, cross the sore foot over the other leg.
  2. Grab your toes and pull them gently toward your shin.
  3. Hold 30 sec × 3.

Stretch under the foot arch to ease first‑step pain.

Ankle Alphabet (in bed)
  1. With the leg relaxed, “draw” letters A–Z with your big toe in the air.

Gently moves all ankle directions before standing.

Eccentric Calf Raises (step)
  1. Stand on a step, heels hanging off. Hold a wall/rail.
  2. Rise up on both toes.
  3. Lower down slowly over 3 sec using only the sore leg.
  4. Use both feet to rise again. Do 3 × 12 (straight‑knee and bent‑knee versions).

Mild pulling in the calf/Achilles is okay; avoid sharp pain.

Plantar Fascia Ball Roll (cold)
  1. Sit and place a frozen water bottle or firm ball under the arch.
  2. Roll from heel to toes for 1–2 minutes.

Cold massage to tame swelling and soreness.

Calf Stretches — Soleus & Gastroc

Soleus (bent knee)

  1. Face a wall; sore foot back a little.
  2. Bend both knees, keep the back heel down, lean forward.
  3. Hold 30 sec × 3.

Gastroc (straight knee)

  1. Same setup, but keep the back knee straight.
  2. Lean forward until you feel a stretch higher in the calf.
  3. Hold 30 sec × 3.
Band Ankle Strength (all directions)
  1. Sit with a resistance band around your foot.
  2. Pull the band in, out, up, and down slowly.
  3. Do 12 reps each direction × 2 sets.

Targets the small stabilizers around the heel and ankle.

Daily Schedules

Morning (before getting out of bed)

  • Plantar Fascia Toe Stretch — 30 sec × 3
  • Ankle Alphabet — A to Z
  • Chin Tucks — 10 × 2

Daytime / Gaming Breaks

  • Chin Tucks — 10 reps
  • Upper Trap Stretch — 20 sec/side
  • Levator Scap Stretch — 20–30 sec/side

Training Block (or post‑warmup)

  • Eccentric Calf Raises — 3 × 12 (straight & bent knee)
  • Band Ankle Strength — 12 each direction × 2

Evening (wind‑down)

  • Thoracic Extensions — 8 slow reps
  • Isometric Neck Holds — 5 sec × 5 each direction
  • Calf Stretches — Soleus & Gastroc, 30 sec × 3 each
  • Plantar Fascia Ball Roll — 1–2 min

Tip: On high‑impact days (running, court sports), reduce jumping volume and add one extra cold roll of the arch post‑session.

When to See a Doctor

  • Heel swelling doesn’t improve after 2–3 weeks of reduced impact and the routine above.
  • Sharp pain, sudden increase in pain, or inability to push off.
  • Numbness, tingling, or progressive weakness in the foot/leg.

A sports‑medicine evaluation can rule out partial tendon tear or bursitis and, if needed, guide imaging and progressive loading.

FAQ

How hard should the exercises feel?

Mild to moderate tension is okay. Avoid sharp or stabbing pain. For the heel, slight discomfort during eccentrics is expected, but pain should settle within minutes after a set.

How fast will this work?

For tendon and fascia issues, expect 6–12 weeks for meaningful change if you’re consistent, while morning pain should start easing in 1–3 weeks.

Can I keep training?

Yes, but avoid back‑to‑back impact days and reduce sprinting/jumping volume while swelling persists. Keep technique work and low‑impact conditioning.

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