Foot and calf stretches
Foot and calf stretches are gentle exercises that keep the muscles and tissues of your feet and lower legs flexible. Tight calves and arches can pull on the heel and the sole of the foot, so regular stretching can reduce everyday soreness. These stretches can be done at home with no equipment beyond a towel and a small ball.
Why stretching helps your feet
Your feet and calves work as a connected system. Each step you take loads the calf, the Achilles tendon and the plantar fascia along the sole of your foot. When the calf muscles are tight, they pull on the heel, and that pull can travel into the sole of the foot. Stretching keeps these tissues lengthened and can reduce soreness in the heel, the arch and the ball of the foot. Fiona uses stretching and strengthening programs as part of treatment for many common foot complaints, including plantar fasciitis, flat feet and Achilles tendinopathy.
Calf stretches
The calf stretch in this section is done sitting on the floor with a towel.
- Sit comfortably against a wall on the floor, with your affected leg stretched out in front of you.
- Loop a towel around the ball of your foot and hold the ends tightly. A belt or a band works as well.
- Pull the towel toward you gradually, keeping the leg straight.
- Hold the stretch for around 30 seconds, unless you feel pain.
- Repeat three times.
An Achilles stretch done standing adds the tendon itself. Stand an arm's length from a wall with your feet shoulder width apart. Place one foot about two feet (60 cm) in front of the other, keep both heels flat on the ground, and let both knees bend as you lower yourself straight down. Repeat on the other leg.
Foot and arch stretches
A golf ball roll reaches the sole of the foot directly. Roll a golf ball under each foot for 30 to 60 seconds. When the ball touches a sore point, pause for about 10 seconds and press on that spot. Finish by pulling your toes up toward your shins to stretch the underside of the foot. Repeat three to five times.
Foot and ankle rotations keep the whole joint moving. Move your foot and ankle in a circle as large as you can, feeling no more than a mild to moderate stretch. Repeat 10 to 20 times, in both directions, as long as the exercise stays pain free.
Stretching safely
Stop any stretch that causes pain. A stretch should feel like gentle tension, not sharp or lasting discomfort. Talk to your doctor before starting new exercises when you have a medical condition, and see a podiatrist first when you have diabetes, poor circulation or a recent injury. Fiona can assess your feet and build a stretching and strengthening program suited to your problem, your age and your footwear.
Questions
How often should I do foot stretches?
Most people can do these stretches daily, once the muscles are warm. The seated calf stretch and the golf ball roll each take only a few minutes. Fiona can advise how often to repeat them for your particular problem.
Can calf stretches help with plantar fasciitis?
Tight calves place extra strain on the heel and the sole of the foot, which is where plantar fasciitis pain sits. Stretching the calf and the arch may reduce that strain as part of a broader treatment plan. Fiona treats plantar fasciitis at both clinics.
Should I stretch before or after walking?
Stretch after activity, when the muscles are warm, for the most comfortable result. A gentle roll or a slow stretch before walking can be a light warm up. Fiona can set out a routine for your walking and exercise habits.