1. Health

Foot and Ankle Stretches

By

Updated April 09, 2014

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

1 of 5

Ankle and Calf Muscle Stretch
Foot and Ankle Stretches
© Getty Images
One way to stretch the ankle is in a seated position using a strap to pull the foot upward (ankle dorsiflexion). This stretch targets the calf muscles, Achilles tendon, and plantar fascia, which is within the sole of the foot. Not only is this an effective warm-up before exercise, but it also helps prevent and treat painful plantar fasciitis, also known as heel spur syndrome. Follow your provider's recommendation on how often to stretch and how long to hold each stretch. It's generally recommended that stretching exercises be done at least three times a day, holding each stretch for a minimum of 30 seconds, repeating twice. If you have or are prone to plantar fasciitis (a cause of heel pain), do this stretch before getting out of bed or after prolonged rest.

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.