Mobility and Stretching (Stress fracture of the foot)

Ankle circles - passive

• Sit with one leg resting on the the knee of the other.
• Hold the ankle steady with one hand.
• Circle the foot around with the other.
• 10 in each direction, repeat 2 times a day.

Ankle circles - active

• Circle the ankle around in as big a circle as possible.
• 10 in each direction, repeat 2 times a day.

Plantar fascia stretch

• This can be done by pulling up on the bottom of the foot as shown opposite.
• Hold the stretch for about 30 seconds.
• Repeat five times and aim to stretch 3 times a day.

Plantar fascia stretch by rolling

• The plantar fasica can be stretched by rolling it over a round cylinder such as a bar or rolling pin.
• Roll the foot repeatedly over the bar applying downwards pressure.

Gastrocnemius muscle stretch

• Place the heel of the back leg on the floor and stretch forwards.
• Hold for ten seconds, repeat three to five times and repeat the set three times a day.
• Gradually hold the stretch for longer (up to 45 seconds).

Soleus muscle stretch

• The same principles apply but it is important to bend the stretching leg at the knee.
• This takes the Gastrocnemius muscle which attaches above the knee out of the stretch.
• This stretch will also stretch the plantar fascia.

Stretching on a step

• Stretch by standing on the edge of a step and allowing the heel to drop.
• Hold for at least 15 seconds, repeat 5 times.
• You should feel a gentle stretch at the back of the lower leg.
• Aim to stretch 3 times a day.