Sit in a chair and extend your affected leg so
that your heel is on the floor with your foot pointing away from you
With your hand, reach down and pull your big toe up
and back (toward your ankle and away from the floor).
position for 20 seconds.
Repeat 4 times per session, 5 times a
The next three exercises are often done in a progression. Start with
the calf-plantar fascia stretch and then move on to the calf chair stretch and
the stair stretch. Talk to your health professional about how long you should
do each one before moving on to the next one.
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Sit with your legs extended and the knees
Loop an elastic band or towel around the leg to be
stretched. Position the band or towel so that it goes around your foot just
under the toes.
Hold each end of the towel or band in each hand,
with your hands positioned above your knees. A towel will give you a more
Pull back with the towel or band so that your
foot stretches toward you.
Hold the position for 10 to 30
Repeat 5 times per session, 2 sessions a day.
Chair calf stretch
Talk to your health professional about how long to hold the stretch.
A general recommendation is to hold the stretch 20 to 30 seconds and repeat it
3 to 5 times, 2 to 10 times a day.
Stand behind a kitchen-type chair and place
your hands on the back of a chair for balance.
Step back with your
left leg; keep the leg straight, and press your left heel into the floor with
your toe turned slightly in.
Lean forward, and bend your right leg
slightly. Feel the stretch in your left Achilles tendon.
the other side.
Stand with the balls of both feet on the edge
of a stair or curb (or even a medium phone book), with at least one hand
holding on to something solid, such as a banister or handrail, to help you keep
Keeping your affected leg straight, slowly let that
heel hang down off of the stair or curb until you feel a stretch in the back of
your calf and/or Achilles area. Some of your weight should still be maintained
on the other leg.
Hold this position for 20 seconds.
Repeat 4 times per session, 5 times a day or whenever your
Achilles tendon starts to feel tight.
This stretch can also be done with your knee slightly bent.
Kathe Gallagher, MSW
Kathleen M. Ariss, MS
Pat Truman, MATC
Primary Medical Reviewer
Martin Gabica, MD - Family Medicine
Specialist Medical Reviewer
Nicola Maffulli, MD, PhD - Orthopedics
January 30, 2007
WebMD Medical Reference from Healthwise
January 30, 2007
This information is not intended to replace the advice of a doctor.
Healthwise disclaims any liability for the decisions you make based on this