Guideline for Stretching Exercises

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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

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