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GENERAL INFORMATION ON
LEG, ANKLE, FOOT AND TOE STRETCHES


Please consult with your Osteopath prior to commencing these exercises



EASY


Ankle Point Stretch (Plantar-flexion Stretch)
To perform this stretch you simply point your foot as far as comfortable, hold for 3 seconds, and then return it back to the start position. Perform 10 repetitions, three times per day.


Ankle Up Stretch (Dorsi-flexion Stretch)
To perform this stretch pull your foot and toes towards you as far as comfortable, hold for 3 seconds, and then return it back to the start position. Perform 10 repetitions, three times per day.


Ankle Outward and Inward Stretch (Inversion & Eversion Stretch)
To perform this stretch gently turn your foot outward and hold for 3 seconds and then slowly turn your foot inward and hold for 3 seconds. Perform 10 repetitions, three times per day.



Calf Stretch (Gastrocnemius Stretch)

A gentle stretch with a towel (or other pulley). Gently pull up toward your body causing a stretch to the calf muscle, hold for 3 seconds and then return to the start position. Perform 10 repetitions, three times per day..


Calf Stretch (Gastrocnemius Stretch) Standing
Standing stretch against a wall. Keep your feet straight (with a slight angle outwards) and lean forwards where you should feel a stretch at the back of your leg (remember to keep your back foot flat on the floor and straight), hold for 3 seconds and the relax. Perform 10 repetitions, three times per day.

Soleus Stretch
The soleus muscle is a deep calf muscle that does not cross the knee joint. The key to targeting your soleus is to bend your knee.
Stand with both arms against a wall and both feet planted on the ground. Bend your front knee towards the wall and feel for a stretch in your deep calf in the leg closest to the wall, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day. Adjust by bending your back knee to enhance the pressure.



Foot lift (Dorsiflexion) Stretch Seated
Sit with your knee bent and your hand wrapped around the ball of your foot. Gently stretch by applying an upward force with your hand, hold for 3 seconds and then rest. Perform 10 repetitions, three times per day.



Seated Golf Ball Massage (Plantar Fascia Massage)
Sit in a chair with a golf ball under your foot and gently roll it under your foot feeling for a massage on all the foot muscles and tissues in different directions. Perform for 20 seconds to over a 1 minute.
Perform 3-5 times per day.

Note: You can perform this with a rolling pin/broom stick or with a frozen lime for inflamed tissues (e.g. plantar fasciitis).



TOE STRETCHES


Toes Bend Flexion Stretch
Gently bend all your toes as far as comfortable, hold for 3 seconds and then return to the start position.
Perform 10 repetitions, three times per day.

Toes Up Extension Stretch
Gently bring all your toes up as far as comfortable, hold for 3 seconds and then return to the start position.
Perform 10 repetitions, three times per day.

Toes Apart Stretch
Gently spread all your toes apart as far as comfortable, hold for 3 seconds and then return to the start position.
Perform 10 repetitions, three times per day..


Toe Bend Flexion Assisted Stretch
Gently bend your toe and enhance the stretch by bending further with your fingers, hold for 3 seconds and then return to the start position.
Perform 10 repetitions, three times per day.

Toe up Extension Stretch Assisted
Gently bend your toes up and enhance the stretch by bending further with your fingers, hold for 3 seconds and then return to the start position.
Perform 10 repetitions, three times per day.


Big Toe Bend Flexion Assisted Stretch
Gently bend your big toe and enhance the stretch by bending further with your fingers, hold for 3 seconds and then return to the start position.
Perform 10 repetitions, three times per day.

Big Toe Extension Stretch Step Assisted
Place your big toe on a step and pull your foot downwards to enhance the stretch, hold for 3 seconds and then return to the start position.
Perform 10 repetitions, three times per day.


Big Toe Side Stretch Assisted
Bring your big toe as wide apart as possible and gently assist the stretch with your finger, hold for 3 seconds and then return to the start position.
Perform 10 repetitions, three times per day.


INTERMEDIATE


Ankle Point Stretch Assisted (Plantar-flexion Stretch)
Sit with 1 leg across the other thigh, point your foot as far as comfortable, enhance the point with gentle overpressure from your hand, hold for 3 seconds and then return it back to the start position. Perform 10 repetitions, three times per day.

Ankle Inward Stretch Assisted (Inversion Stretch/Peroneal Stretch)
Sit with 1 leg across the other thigh, point your foot as far as comfortable, enhance the roll of your foot and heel inwards and upwards with gentle overpressure from your hand, hold for 3 seconds and then return it back to the start position. You can make slight adjustments and twists to find tension to stretch through the outer part of your leg (Peroneal muscles). Perform 10 repetitions, three times per day.


Ankle Point Stretch Floor Assisted (Plantar-flexion Stretch)
Sit with your foot pointed down and with the top of your foot/toes on the floor. Point your foot as far as comfortable, enhance the point with overpressure from your leg against the floor, hold for 3 seconds and then return it back to the start position.


Foot lift (Dorsiflexion) Stretch
Kneel with your toes flat on the floor and your weight applied to your legs (keep your feet aligned with your leg), hold for 5-20 seconds and then rest. Perform three times per day.


Foot Pointing (Plantarflexion) Stretch
Kneel on your feet with the soles pointed upwards. The weight applied to your legs should be enough to cause a stretch (keep your feet aligned with your legs), hold for 5-20 seconds and then rest. Perform three times per day.



Kneeling Foot Pointing Inwards Stretch (Tibialis Anterior Stretch)
Kneel with one foot placed under you with the sole faced up and turned inwards. The weight applied to your legs should be enough to cause a stretch through the shin or outer part of your leg, hold for 5-20 seconds and then rest. Perform three times per day.

Standing Foot Pointing Inwards Stretch (Tibialis Anterior Stretch)
Stand with 1 leg behind you, with the foot pointing down and the top of the toes on the floor. Gently enhance the stretch by applying overpressure with your leg to cause a stretch through the shin or outer part of your leg, hold for 5-20 seconds and then rest. Perform three times per day.


ADVANCED


Sitting on Heels
Squat down fully and sit on your heels with your toes raised. You should feel a stretch through your ankle, foot, and toes, hold for 5-20 seconds and then rest. Perform three times per day.



FOAM ROLLER


Calf Muscle Stretch/Massage (Foam Roller)

Seated on the floor with your hands supporting your body (as shown), place the foam roller under the calf muscle you want to work with the opposite crossed over the top of it. Gently roll the foam roller up and down your calf muscle for 1-5 minutes.


Shin Massage (Foam Roller)
Whilst on all fours place the foam roller under shin muscles and gently roll the foam roller up and down your shin for 1-5 minutes. You can increase the pressure of the exercise by lifting your opposite leg.