The Heel Drop is another great exercise to stretch the calf muscles, the Achilles tendon, as well as the fascia under the heel. You can do this where ever you see a set of stairs. And it only takes a couple of minutes.
- Look for a set of stairs with railings.
- Hold on to the railings for support.
- Place the ball of your left foot on the edge of a step.
- Place entire right foot on the step above for stability.
- Gradually let the heel of your left foot drop while keeping your leg straight.
- Feel the stretch in the sole of your left foot, Achilles tendon and calf muscles.
- Hold this position for 30 seconds.
- Repeat the stretch three to five times for each leg.
Demonstrated by Meg Vitter of Boston, MA.
Also read:
Treating Heel Pain or Plantar Fasciitis
Heel and Achilles Tendon Stretch
Foot & Toe Extension
Precautions to take before starting new exercises
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Filed under: Exercises & Stretches, Foot & Ankle, Health, Orthopaedic, Patient Education, Women's Health Tagged: | achilles tendon, achilles tendon stretch, heel pain, heel stretch
This is an excellent stretch. Many do not realize that many painful meical conditons are caused by tight calf muscles:
-Plantar fascitis
-Heel spurs
-Heel pain
-Sciatica
-Numbness of toes
As a back pain doctor, I go to the calf muscles right after I check out the back. I often find tightness there and by releasing the calf tension, patients will often notice back and leg pain relief.
Hi Barry:
Agree completely with your assessment. That is why in our patient newsletter we are focussing so much on stretching and strengthening exercises.
Thanks for your comment.
Arun
[...] each foot. Also read: Treating Heel Pain or Plantar Fasciitis Heel and Achilles Tendon Stretch Stretching Calf Muscles – A Heel Drop Precautions to take before starting new [...]
[...] Stretching Calf Muscles – A Heel Drop [...]
[...] Stretching Calf Muscles – A Heel Drop [...]
[...] Stretching Calf Muscles: A Heel Drop [...]
[...] Stretching Calf Muscles – A Heel Drop [...]