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Ankle and foot · Stretching

Toe Extensor Stretch

Toe extensor stretch, 3 sets, hold 30 seconds

Illustration of the Toe Extensor Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Description: Sitting or standing, place the targeted foot in front of you, relaxed. Gently pull the toes backward with your hand to stretch the extensor muscles, or apply pressure under the sole of the foot with fingers, a stick, or a ball to massage and stretch the plantar fascia. Maintain the stretch position without pain for 30 seconds.

Tips: Do not force the stretch, feel a comfortable tension. Breathe calmly and avoid locking the knee or ankle.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes easier.

At a glance

Goal
Stretching
Level
Beginner
Equipment
stick, massage ball
Starting position
Sitting or standing, foot relaxed
Clinical goal
Improve flexibility of the toe extensors and plantar fascia
Also known as
toe stretch, foot stretch, plantar fascia 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.