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Foot and Toe Extension

Continues the Heel Pain and Plantar Fasciitis Series.


For most of the day, our feet are bound within stiff shoes and many of the soft tissues within the feet are infrequently used. This is a simple yet very effective exercise to stretch the heel and underlying plantar fascia … and bring life to those toes!

If you have heel pain, perform this stretch as you wake up and place your feet on the floor. This can also be performed while sitting in the office chair or on the couch.

  • Sit on a chair and place your ankle over the opposite knee.
  • Grip toes and gently pull them back towards the knee, while holding the ankle to prevent it from moving.
  • Feel the stretch in the sole of the foot all the way to the heel.
  • Hold the stretch for 30 seconds.
  • Repeat three times for each foot.

See related articles:
Treating Heel Pain or Plantar Fasciitis
Heel and Achilles Tendon Stretch
This article and archives are available at achesandjoints.org

Comments

  1. Hello Arun,
    I am having too much pain in the centre part of the foot between heel and finger area in the left leg. I am doing stretch exercise. Could you please me

    • Vivek,
      You may have something else going on, please see a trained foot doctor.
      In the meantime, use some padding for that area; even a small piece of satin or felt below that are will help.

      Arun

  2. Tanmoy Ghosh says:

    Hi Arun
    Thank you very much for this exersice I am having tremendous heel pain, hope all these help me
    Regards
    Tanmoy

  3. Thanks Arun, myself and yoga students are happy with all the excercises. Good results in horrible pains.

  4. Lalita Baliga says:

    Hi Arun,
    Read this article, its very nicely written and very information. Plantar Fasciitis is the problem that my fathers facing and i want to buy him Termoskin Plantar and Coldone Cold Therapy Planter. I was wondering if you have any idea where in India i could get this.
    Kindly advice. Thanks in advance.
    Regards,
    Lalita Baliga

    • Hi Lalita:
      Thank you for your kind words.
      Yes, it is surprising how many are afflicted by plantar fasciitis.

      Rather than any cream, or whatever, I would recommend that your father religiously do the exercises and stretches that are recommended at the end of this main article on Plantar fasciitis.
      http://wp.me/p60SA-64

      Very soon, I’m going to put together a compendium for stretches for treating Plantar Fasciitis.

      BTW, I too have plantar fasciitis and do my exercises daily.
      More later.
      (you may want to subscribe for email notification of my articles – see top right)

      Best Wishes for the New Year!
      Arun

  5. Dear Arun,

    I am having pain in both heels but in left it is more, when i am sitting i feel as if ants are moving in that area

    • Hi Vivek:
      Please see the link in the article above on “Treating Plantar fasciitis.” SOme of the exercises above, as well as massaging the heel may help. Give it a shot.

      Best Wishes
      Arun

  6. rachna now has happy feet! 🙂

  7. heee im always stretching my feet in the office… thanks for this

  8. Lakshmi:
    Heh Heh! Go ahead and give it a try. Hope you found them useful.
    🙂

  9. i take it for granted that i can bounce off any orthopaedic questions to you 😀 – just browsed through this bunch of posts on your blog

  10. Thanks Asha – Sorry, the pics in the earlier post were not visible.
    Hope you try these stretches.
    or, try Yoga!
    🙂

  11. Photos always a great help rather than reading how to do it.Thanks Arun. It does help!:)

  12. Sia –
    This should help provide relief – and hope you are wearing comfortable shoes/sandals. and thanks.

  13. thanks for this simple exercise arun. i have got very small feet compared to my height and i usually get feet pain when i have stand for a long time… i will follow ur instructions and see if it helps me 🙂

  14. Sirisha:
    Try it in the mornings for sure, but even when ust sitting, give your toes a good stretch. It works! I do it everyday and even at work! 🙂

  15. Thanks Arun…This post was very much needed…..I frequently have this heel pain…..Will do it now….

Trackbacks

  1. […] Heel Pain or Plantar Fasciitis 2. Heel & Achilles Tendon Stretch 3. Stretching Calf Muscles 4. Foot and Toe Extension Demonstrated by Certified Personal Trainer, Julie Schlenkerman (Boston, MA). Julie is also a […]

  2. […] read: Treating Heel Pain or Plantar Fasciitis; Heel and Achilles Tendon Stretch; Toe Extension; Precautions to take before starting new […]

  3. […] Boston, MA. Also read: Treating Heel Pain or Plantar Fasciitis; Heel and Achilles Tendon Stretch; Toe Extension; Precautions to take before starting new […]

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