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Ankle and foot · Stretching

Toe Flexor Stretch

Toe flexor stretch, 3 sets, hold for 30 seconds

Illustration of the Toe Flexor 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. Gently pull the toes backward with your hand to extend and stretch the flexors, 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: Keep the foot relaxed and avoid forcing the stretch. Breathe calmly and gradually release tensions.

Progression: Gradually increase the hold duration up to 45 seconds as the stretch becomes comfortable.

At a glance

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

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.