Calf, Plantar Fascia and Ankle Stretches
Livingston Foot Care of Nassau County in North Bellmore and Glen Cove, NY understands that foot, leg and ankle stretches are important in alleviating pain and preventing further injury. Here a few recommended stretching exercises for the ankle, calf and plantar fascia that you can do at home:
Calf Stretch
This exercise stretches the muscles at the back of the lower leg (the calf) and the Achilles tendon. Do this exercise 3 or 4 times a day, 5 days a week. To do this stretch:
- 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.
Band Stretch
- 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 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.
