Guideline for Stretching Exercises

Calf Stretching

Sitting with Towel

1. Towel around midfoot to forefoot
2. Pull towards you with your knee straight

Standing with Wall

1. Gastrocnemius muscle: Backfoot heel down on the ground with your knee straight
2. Push forward to the wall

1. Soleus muscle: Backfoot heel off on the ground with your knee straight
2. Push forward to the wall

Sitting with Plantar Fascia

1. Towel around your big toe
2. Pull towards you with your knee straight

Standing with Strengthening (Heel Raises)

1. On the ground: Hold on to the countertop
2. Push up with your big toe

1. On a step: Your heel hanging out while holding on to the countertop
2. pushing through your big toe

Toes

Intrinsic Muscle Strengthening

1. Towel on the ground open up your toes
2. Grab and pull back with your toes

Great toe 1st Metatarsophalangeal Joint Range of Motion

1. Grab your big toe at the distal joint
2. Pull, move up&down

Ankle & Balance Exercises

Ankle Range of Motion Without Gravity

1. Ankle at the end of the bed or couch
2. Circle, Alphabet, Up&Down

Ankle Range of Motion With Gravity

1. Seating and foot on the floor
2. Up&Down, Inversion&Eversion, Circle

Balance Exercise

Single Leg Balance

1. Maintain arch with the foot on the ground
2. Lift up other leg with bending your knee

Single Leg Balance with Countertop

1. Hold on to the countertop
2. Knee bent backward then bring the knee up with hands off

Video presented by Los Gatos Orthopedic Sports Therapy