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Ankle and foot · Stretching

Plantar Flexion Stretch of the Foot

Plantar flexion stretch, 3 sets, hold 20 seconds per foot

Illustration of the Plantar Flexion Stretch of the Foot exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per foot

Description: Sit or stand, then slowly point the toes downward to stretch the sole of the foot. Hold this position for 20 seconds, then gently release.

Tips: Perform the movement slowly and smoothly to avoid excessive tension. Breathe deeply and relax during the stretch.

Progression: Gradually increase the hold time up to 30 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none, chair
Starting position
Seated or standing
Clinical goal
Improve flexibility and reduce tension in the sole of the foot and ankle
Also known as
foot sole stretch, plantar flexion stretch, ankle and foot stretch

Precautions

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

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Similar exercises — Ankle and foot

Seated Calf StretchSeated calf stretch, 3 sets, hold 30 seconds per leg Seated Toe StretchSeated toe stretch, 3 sets, hold for 20 seconds Self-massage of the plantar arch with a ballSelf-massage of the plantar arch with a ball, 2 minutes per foot in sitting position Single-leg Calf Stretch on Inclined PlaneSingle-leg calf stretch on inclined plane, 3 sets, hold 30 seconds per leg Toe Extensor StretchToe extensor stretch, 3 sets, hold 30 seconds Toe Flexor StretchToe flexor stretch, 3 sets, hold for 30 seconds Calf Self-StretchCalf self-stretch, 3 sets, hold 30 seconds per leg Calf stretch against a wallCalf stretch against a wall, 3 sets, hold 30 seconds per leg

See all ankle and foot exercises →

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.