Stretching Exercises

At Illinois Foot & Ankle Clinic, we know how important mobility and foot health are. We offer a wide range of services to treat foot and ankle conditions, and help our patients keep their feet healthy and mobile for years to come. We offer you a set of foot and ankle stretching exercises developed by our experts.

1. Achilles tendon stretching.
2. Stretching of the plantar fascia.
3. Stretching of the calf muscle.
4. A number of additional stretching exercises.

Regular stretching exercises will help strengthen muscles and ligaments, flexibility and mobility of the feet and ankles. Stabilize blood circulation. Reduce pain and discomfort and minimize the risk of re-injury.

Conditions Treated

Conditions for which foot and ankle stretching exercises can help.

1. Plantar fasciitis: inflammation of the plantar fascia, the connective tissue that runs along the bottom of the foot and supports the arch.
2. Achillobursitis: inflammation of the Achilles tendon, which connects the lower leg muscles to the heel.
3. Flatfoot: a pathologic condition in which the arch of the foot is lowered or disappears completely.
4. Heel spur: a bony growth on the heel bone.
5. Foot and ankle injuries: sprains, bruises, fractures.
6. Neuropathy: nerve damage that can lead to numbness, tingling, and pain in the feet.

Treatment Process

Before performing the exercises, it is important to follow a number of recommendations.

1. Before performing exercises, make sure to warm up your feet and ankles for 5–10 minutes.
2. Perform exercises slowly and smoothly, without making sudden movements.
3. Do not make the exercises painful.
4. Breathe evenly and calmly.

Exercise complex

Achilles Tendon Stretch

• Stand on the step of a staircase or curb with your toes, heels hanging down.
• Lower your heels down as far as you can while keeping your back straight.
• Hold the stretch for 30 seconds.

Stretching the plantar fascia

• Sit on a chair with your legs stretched out in front of you.
• Bring the foot of one leg under you, grasp the toes with your hand and pull them towards you.
• Hold the stretch for 30 seconds, then repeat the exercise with the other leg.

Stretching the calf muscle

• Stand facing a wall, resting on your hands.
• Bend one leg at the knee and leave the other leg behind, resting the heel on the floor.
• Lean toward the wall, keeping your back straight.
• Hold the stretch for 30 seconds, then repeat the exercise with the other leg.

Additional exercises

Toe flexion and extension

• Sit on a chair, place your feet on the floor.
• Flex and extend your toes 10–15 times.

Toe extension and adduction

• Sit on a chair with your feet on the floor.
• Spread your toes as wide as possible, then bring them together. Repeat 10–15 times.

Foot rotation

• Sit on a chair, place your feet on the floor.
• Rotate them clockwise and counterclockwise 10 times in each direction.

Rolling the ball

• Sit on a chair, place a tennis ball under your foot.
• Roll the ball back and forth and side to side for 2–3 minutes.

Toe walking: walk on your toes for 30–60 seconds.

Heel walk: walk on your heels for 30–60 seconds.

Toe raises: go up on your toes and down 10–15 times.

Flexion and extension of the foot in the ankle joint: bend and extend the foot in the ankle joint 10–15 times.

To achieve the desired results, you should perform stretching exercises regularly, 3–5 times a week.

Expected Outcomes

The first results from stretching exercises can be felt after a few days or weeks.

• Pain is reduced.
• Joints become more flexible and mobile.
• The muscles of the feet and ankles are strengthened.
• Your general condition improves.

However, it may take several months to achieve the maximum effect.

Why Choose Our Clinic?

Illinois Foot & Ankle Clinic is the leading foot and ankle clinic in Illinois. We have helped thousands of patients return to an active life.

We offer our patients

• Highly qualified specialists.
• Comprehensive approach to the treatment of foot and ankle diseases.
• We care about our patients and do everything possible to make their treatment comfortable and effective.

If you have foot or ankle problems, make an appointment with Alex Janowski, our leading specialist. Use the online request form or call - (847) 298–3338, to schedule an appointment.