How to Stretch the Plantar Fascia & Achilles Tendon

Plantar fascia is connective tissue that supports the foot's arch. The Achilles tendon connects the heel to the calf. When one of these body parts is damaged, it is important to rehab them so you can walk correctly and without pain. Particular stretches can be performed to improve the condition of the tendons so they can heal and return to normal function.

Instructions

    • 1

      Stand an arm's length away from a wall. Face the wall.

    • 2

      Make sure both feet are facing forward and not turned out.

    • 3

      Bring your right leg up, so your front toe is resting on the wall.

    • 4

      Press your right heel into the wall. Hold the position for a few seconds, then repeat the stretch for the left leg.

    • 5

      Stand straight up, facing the wall again.

    • 6

      Lunge forward so your right foot is touching the wall. The right knee should be bent.

    • 7

      Straighten the left calf as much as you can. Hold this stretch for 20 seconds, and then switch the legs.