Leg & Foot
17 ExercisesFocuses on ankle stability, plantar fascia relief, calf flexibility, and gait mechanics.
Non-Weight Bearing Gastrocnemius (Calf) Stretch
Place a rolled towel under the ball of your foot, holding the towel at both ends. Gently pull the towel toward you while keeping your knee straight. Be sure to bend from your waist and avoid low back strain.
Gastrocnemius (Calf) Stretch
Stand facing a wall with your hands on the wall at about shoulder level. Place the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a gentle stretch in the back leg (back leg has the knee extended as much as possible). Keep your foot in neutral position (do not let it roll in).
Soleus Stretch
As per previous slide, with the back knee slightly bent. You will feel the stretch in the lower calf. Can do facing a wall for support.
Plantar Fascia Stretch
Cross the affected foot over your opposite leg, grasp the base of your toes and pull the toes back toward the shin until a stretch is felt in the arch. Hold 30 seconds, ten times. Do three times a day.
Prolonged Achilles Stretch
Stand facing a wall with toes and ball of foot up on wall. With front knee as straight as possible, bring weight forward to increase dorsiflexion and in-turn, increase length of Achilles tendon.
Staff Pose (Dandasana)
"soothe sciatic nerve pain"
Reclining Big Toe Pose (Supta Padangusthasana)
"soothe sciatic nerve pain"
Hamstring stretch on wall
Lie on your back on a mat, with one leg extended flat on the floor. Raise your other leg and place it against a wall or door frame, keeping it as straight as possible, until you feel a comfortable stretch in the hamstring muscle group.
Left Side Lying Stretches for Pregnancy
"Relieves rib pain, muscle cramping, and tingling without compromising blood flow"
Child Pose Stretch
Kneel on the floor with your big toes touching and your knees spread apart about as wide as your hips or the edges of your mat. Sit back onto your heels as you exhale. Fold forward and walk your hands out in front of you, resting your forehead gently on the floor. Relax your arms either stretched out forward or resting alongside your torso with your palms facing up. Breathe slowly and deeply into your belly and lower back for 8 to 12 breaths.