A warm-up exercise to perform before running or participating in sports. This stretches the Achilles tendon as well as calf muscles. If you have heel pain (plantar fasciitis), this stretch may help alleviate the pain. You don’t need to go to a health club or gym to do this exercise, it can be performed while sitting in your office or waiting in the coffee line, or even during a walk in the park.

Heel and Achilles Tendon Stretch

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• When out for a walk, find a wall to lean against. Even a tree will do.
• Stand an arms length from the wall.
• Place the leg to be stretched about 12-18 inches behind you.
• Keep your toes pointed forward and slightly inward.
• Bend your arms and gradually lean towards the wall.
• Make sure your leg is straight and the heel of your back leg is pressed to the floor.
• Feel the stretch in the calf and heel of the back leg.
• Hold this position for 30 seconds and return to starting position.
• Repeat three times for each leg.

Stretches demonstrated by Meg Vitter of Boston, MA.

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From our Archives: Try these simple exercises at home

• Treating Heel Pain or Plantar Fasciitis
• Stretching Calf Muscles – A Heel Drop
• Foot and Toe Extension
• Precautions to take before starting new exercises

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