All Podiatry Group is now Modern Foot & Ankle. For Brandon Office Click Here

All Podiatry Group is now Modern Foot & Ankle. For Tampa Office Click Here

Prism Podiatry is now Modern Foot & Ankle.

Stretching Exercises

CALF STRETCH

  1. Flex your foot up and down 10 times.
  2. Place a towel under the ball of your foot while holding it on both ends.
  3. Gently pull the towel toward you while keeping your knee straight.
  4. Hold this position for 15 to 20 seconds. Repeat 3 times per day.

Calf Stretch

 


WALL STRETCH Version 1

  1. Stand facing a wall with your hands on the wall at eye level.
  2. Place the leg you want to stretch a step behind your other leg.
  3. With your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Keep the back leg straight to increase the stretch.
  4. Hold the stretch for 15 to 20 seconds. Repeat 3 times per day.

wall stretch behindWall stretch side

 


WALL STRETCH Version 2

  1. Place the ball of your foot against the wall with your heel on the ground. Place your hands on the wall in front of your shoulders.
  2. Keeping your knee straight, slowly lean towards the wall, pause for a few seconds when you feel the stretch extending through your calf muscle.
  3. Return to the starting position, and repeat the stretch with your other leg.

Calf Stretch 1Calf Stretch side view
Courtesy of musclewiki.com

 


ACHILLES TENDON STRETCH

  1. Stand on the ball of one or two feet on a bottom stair or step. If stretching one foot, make sure the other foot firmly placed.
  2. Gently push your heel down over the edge of the step as you keep your knee straight.
  3. Hold the stretch for about 15 to 20 seconds. Do NOT bounce as this can cause serious injury. Repeat 3 times per day.

Achilles Stretch Stair behindAchilles Stretch stair side
Courtesy of musclewiki.com

 


HAMSTRING STRETCH

  1. Extend one leg in front of you with your heel against the ground, foot flexed upward, and knee straight.
  2. Bend your other knee and lean back slightly until you feel a gentle stretch along your extended leg’s hamstring.
  3. Keep your upper body upright as you hold the stretch for 10-20 seconds, then switch sides. Repeat 3 times a day.

Hamstring Stretch FrontHamstring Stretch Side
Courtesy of musclewiki.com