Your feet bear the weight of your body and contain muscles and tendons that aid in this. The Achilles tendon is the strongest and thickest tendon in the body, and begins near the middle of the calf and extends to the ball of the foot. The plantar fascia is the tendon that supports the arch of the foot. Both of these tissues are stressed every day and may need maintenance in the form of stretching like any other muscle. Stretching these muscles may also prevent injury.
Step 1
Stand on a step or ledge with your feet together. Move back so your heels are hanging off the edge, and allow them to drop while maintaining the stance on the step. Feel the stretch of the Achilles tendon, and hold this stance for 30 seconds before returning to the starting position.
Step 2
Face a wall or any stable surface with one foot behind the other and your palms on the wall. Bend your knees slightly while keeping your feet on the floor. Place your body weight on the rear foot to feel a stretch of the Achilles tendon. Hold for 30 seconds, and switch to the other foot.
Step 3
Place a tennis ball or similar sphere under the arch of your right foot and roll it back and forth. Repeat with your left foot. This massages and stretches the plantar fasciitis muscle.
Step 4
Kneel on the floor with one knee up and the other on the floor. Place your body weight on the high knee, and lean forward while keeping the heel on the floor. Feel the stretch of the plantar fasciitis. Hold this position for 30 seconds, and switch to the other foot.
Step 5
Kneel on the floor with one knee touching it. Place your palms on the floor, and lean into the knee on the floor while keeping both knee and toes on the floor to feel a stretch of the plantar fasciitis muscle in the foot. Hold for 30 seconds, and switch to the other foot.
References
- University of Illinois McKinley Health Center: Achilles Tendonitis
- Fitness Training At Home: Are You Looking for a Great Foot Stretch?
- University Foot and Ankle Institute: Foot Stretches
- Steady Health: Achilles Tendon and Plantar Fascia Stretches: Heel Stretches and Foot Stretches
- The Stretching Institute; Plantar Fasciitis and Plantar Fasciitis Stretches; Brad Walker; 2011
- Sports Injury Clinic: Stretching for Plantar Fasciitis
