All Educational Resources

Foot, ankle, and toe exercises

Patient Education
Published Jan. 23, 2019
• Reviewed by a UI Health Care Provider
on Oct. 1, 2018

Heel/calf muscle stretch

Start with a one-minute hold and work up to two minutes if needed.

  1. Stand facing the wall.
  2. Put one leg in front with a slight bend at the knee.
  3. Put your other leg straight back, with your foot on the floor behind you.
  4. Keep both heels flat on the floor and press your hips forward toward the wall.

Do not arch your back. You will feel the stretch in your calf (back lower leg) muscle.

At the end of the stretch, with your foot behind you, bend the back of your knee slightly. You will feel the stretch in your lower calf near your ankle.

Goal

Hold it for two minutes (count to 120) two times. Do this three times a day.

Heel raises with both feet at the same time

Example: 20 repetitions, rest, 20 repetitions, rest, 20 repetitions = one time a day. 

  1. Hold on to a chair or countertop, only as much as you need for safety.
  2. Go up on your toes as high as you can without leaning your body weight forward.
  3. Stay up and keep your balance.
  4. Keep your weight over your toes as you go up and down.

Goal 

Do 20 repetitions three times. Hold each repetition for 15 seconds. Do this three times a day.

Standing hamstring (back of upper thigh) stretch

Start with a one-minute hold and work up to two minutes if needed.

  1. Stand on one leg.
  2. Put your other leg on stairs or a chair. Be sure to hold onto a railing so you do not fall.
  3. Bend the back of the knee and lean forward from the hips.
  4. Reach for your toes with the arm on the same side of leg that is on the stair. 

Be sure to keep your balance. Lean forward a little more if you cannot feel a stretch in your back upper thigh.

Goal 

Hold the stretch for two minutes (count to 120) two times in a row. Do this three times a day.

Hamstring stretch on the back

Start with a one-minute hold and work up to two minutes if needed.

  1. Lie on your back.
  2. Straighten your leg upward. This targets the muscle nearer to the knee.
  3. Pull your upper leg toward the trunk of your body.

Goal 

Hold the stretch for two minutes (count to 120) two times in a row. Do this three times a day.

Toe stretch (as taught in clinic)

Stretch your big toe. Hold it up 10 times for 30 seconds. Do this three times a day.

Stretch your second toe. Hold it down 10 times for 30 seconds. Do this three times a day.