Strengthening Exercises

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.