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

Heel & Achilles Tendon Stretch

Continuing my Health & Fitness Series, as published in our patient newsletter, Aches & Joints.

Following up on the Heel Pain (Plantar Fasciitis) article from a few weeks earlier, here is the first of a series of exercises that can help recovery from heel pain.

This is a wonderfully effective warm-up before running, going for a walk, or participating in any sports. Or just do this stretch because you want to. This stretches the Achilles tendon as well as the calf muscles. Runners especially need to do stretch these before heading out and after returning from a run too.

You don’t need to go to a health club or gym to do this. Stretch in your office or waiting in the coffee line, or even during a walk in the park.

Enjoy and Share with others. Live well!
heel achilles tendon stretch, Meg Vitter

  • When out for a walk, find a wall to lean against. Even a tree will do.
  • Stand an arms length from the wall.
  • Place the leg to be stretched about 12-18 inches behind you.
  • Keep your toes pointed forward and slightly inward.
  • Bend your arms and gradually lean towards the wall.
  • Make sure your leg is straight and the heel of your back leg is pressed to the floor.
  • Feel the stretch in the calf and heel of the back leg.
  • Hold this position for 30 seconds and return to starting position.
  • Repeat three times for each leg.

Stretches demonstrated by Meg Vitter of Boston, MA.


Also read:
Treating Heel Pain or Plantar Fasciitis
Precautions to Take Before Starting New Exercises
Article archives are available at www.AchesAndJoints.org

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