Calf Stretch
- Place both your hands against a wall
- Step forward with you right leg
- Keep your left heel down on the ground
- Slowly bend your right knee - make sure your knee does not pass your toes when you look down
- Keep you left leg straight
- For a deeper stretch, straighten your left leg as much as possible
Hold this stretch for 1-2 minutes and NEVER BOUNCE. Repeat with the left leg.
Tibialis Anterior Stretch
- Sit on a chair
- Place your left foot back behind you
- Roll your right toes under
- Gently push your left ankle down toward the floor
Hold this stretch for 1-2 minutes and NEVER BOUNCE. Repeat with the right leg.
Tibialis Posterior Stretch
This is the deepest of the calf muscles and is an important stabilizer of the arch of foot. When this muscle is overloaded it can contribute to pain in the calf, achilles region or inside of the ankle.
- Place a folded towel under the outside of your right toes and outside edge of your foot so that your foot rolls inward
- Make sure none of the towel is under your heel
- Bend your right knee forward
- Keep your right heel on the ground until you feel a stretch in your calf and inside of your ankle
Hold this stretch for 1-2 minutes and NEVER BOUNCE. Repeat with the left leg.
Peroneal Longus Stretch
- Sit on a chair
- Place your left foot across your right leg
- With your hands, rotate your left foot inward while adding pressure to your big toe
Hold this stretch for 1-2 minutes and NEVER BOUNCE. Repeat with the rightleg.
Plantar Fasciitis - Toe Extension Stretch
- Sit on a chair
- Place your left foot across your right leg
- With your left hand, grab your toes and gently pull them back toward your knee
- Use your right hand to stabilize your heel so that it does not move while pulling back your toes
Hold this stretch for 1-2 minutes and NEVER BOUNCE. Repeat with the right foot.
