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Ankle and foot · Stretching

Dynamic Achilles and Plantar Fascia Stretch

Dynamic Achilles and plantar fascia stretch, 3 sets, 10 repetitions per foot

Illustration of the Dynamic Achilles and Plantar Fascia Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per foot

Description: Standing, place one foot slightly behind with the heel on the ground. Slowly flex the ankle by leaning the body forward to stretch the Achilles tendon and the sole of the foot, then return to the initial position in a controlled manner.

Tips: Keep your back straight and avoid lifting the heel during the stretch. Perform the movement slowly to feel the stretch without pain.

Progression: Gradually increase the range of motion or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Standing, one foot slightly behind, heel on the ground
Clinical goal
Improve flexibility and mobility of the Achilles tendon and the sole of the foot
Also known as
dynamic Achilles tendon stretch, active plantar stretch, dynamic ankle stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.