Ankle - Plantar /
Dorsiflexion
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Ankle - Inversion /
Eversion
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| Relax leg.
Gently bend and straighten ankle. Move through full range of
motion. Avoid pain. Repeat with other ankle. |
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With leg
relaxed, gently turn ankle and foot in and out. Move through full
range of motion. Avoid pain. Repeat with other leg. |
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Ankle - Dorsiflexion / Toe
Extensors
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Plantar Fascia
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With back
knee facing forward, toes in line with knee, gently press front of back
foot and ankle down toward floor. Repeat with other leg. |
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From stairs
or step, lower heel until stretch is felt. Repeat with other heel. |
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Soleus
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Soleus
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Keep back
leg slightly bent, with heel on floor. Lean into wall until a
stretch is felt in calf. Repeat with other leg. |
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| With toes
even with knee, and heel 1" off floor, gently lean forward and lower
heel toward floor until stretch is felt. Do not let heel touch
floor. Repeat with other heel. |
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Gastroc / Plantar Fascia
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Gastroc
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Put one foot
on a wedge (slanted at about 30 degrees) with heel resting on floor.
Keep toes straight, and support with hands on wall. With leg
straight, press entire body forward. Repeat with other leg. |
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Keeping back
leg straight, with heel on floor and turned slightly outward, lean into
wall until a stretch is felt in calf. Repeat with other leg. |
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Gastroc
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With strap
or towel around ball of foot, gently pull back until stretch is felt.
Repeat with other foot. |
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