Calf, Plantar Fascia and Ankle Stretches

• Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.
  
  
• Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
  
  
• Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times.

• Place the band under the ball of your foot, holding the band at both ends.
  
  
• Gently pull the band toward you while keeping your knee straight.
  
  
• Hold this position for 15 to 30 seconds, and repeat 2 to 4 times

Plantar Fascia & Calf Stretch

Stretching the plantar fascia and calf muscles can increase flexibility and decrease heel pain. You can do this exercise several times each day and before and after activity.

• Stand on a step as shown above. Be sure to hold on to the banister.
  
  
• Slowly let your heels down over the edge of the step as you relax your calf muscles. You should feel a gentle stretch across the bottom of your foot and up the back of your leg to your knee.
  
  
• Hold the stretch about 15 to 30 seconds, then tighten your calf muscle a little to bring your heel back up to the level of the step. Repeat 2 to 4 times.