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.