Extensor Tendonitis Exercises
The following extensor tendonitis exercises form part of our Extensor tendonitis rehabilitation program. Recovery typically involves a combination of stretching, strengthening and movement control exercises.
Not all exercises are suitable at every stage of rehabilitation, so avoid trying to do them all at once. See our step-by-step recovery plan for more details.
On this page:
Extensor tendonitis stretching exercises
In the very early stages, especially if your foot is painful, we recommend not stretching it at all. Give it a chance to rest and recover. However, if you have a long term, chronic injury that is not acutely painful then begin stretching.
Foot stretch
This specifically stretches the extensor muscles on top of the foot and is probably the most important stretch to do when recovering from extensor tendonitis. Gently pull on the top of your foot and toes to feel a stretch at the front of the ankle and top of your foot.
ADVERT
Straight knee calf stretch
Place your hands on the wall and step forward with the foot you are not stretching, keeping your toes pointed forwards and your back heel on the ground. Lean into the wall without bending your back knee.
Bent knee calf stretch
Place your hands on the wall and step forward with the foot you are not stretching, keeping your toes pointed forwards and your back heel on the ground and lean into the wall. Bend the knee and ease in to feel a stretch lower down at the back of your leg.
Strengthening exercises for Extensor tendonitis
The following strengthening exercises for Extensor tendonitis of the foot form part of our step-by-step rehab program.
Mid-range hold
This exercise is isometric, meaning it does not involve any movement. Use a band or manual resistance.
Outer range hold
This exercise is isometric, meaning it does not involve any movement. Hold your foot still as your partner pulls the resistance band.
Inversion holds
Ankle inversion holds or isometric inversion works the ankle inverter muscles statically, without moving the ankle. Apply tension to the band and resist this movement with your foot, which should not move.
Eversion holds
Apply tension to the band and resist this movement with your foot, which should not move.
Plantar flexion
Plantar flexion with resistance band exercise. Hold the band, then pull it against a fixed foot, keeping the foot neutral and resisting the force from the band.
Single leg eversion
Isometric means there is no movement at the joint throughout the exercise. For eversion, turn your ankle outwards against resistance.
Dorsiflexion with resistance band
Wrap a resistance band around the forefoot and anchor it to a fixed point in front of the foot. Start with the foot pointed away and pull the foot up so the toes point to the ceiling.
Single-leg calf raise
Hang off a step and keep the movement in a comfortable range. Start bodyweight, and gradually add load with dumbbells.
Bent knee calf raise
Use both legs bent at the knee. Stand on a step with the heels off the back of the step making sure you have something to hold onto for balance. Lower the heels just below the step then raise up onto tiptoes.
Plantar to dorsi flexion with kettlebell
Use a kettlebell over the toes, starting with the foot on a step, and lift the foot up and down with the KB.
Kettlebell hold
Put your toes through the kettlebell and hold in mid-position.
Tip toe walking
With your heels pointed inwards walk forward slowly, keeping your heels slightly off the floor. Do the same exercise going back but with your heels outwards.
Eccentric kettlebells
Lift the kettlebell with your foot, then lower your foot so your toes are pointing down. Drop the kettlebell to the floor, take your foot out and repeat.
High knee march with a band
Place the band around the arches of both feet. Drive the knees up as fast as possible, keeping the foot dorsiflexed (foot is lifted upwards) throughout.
Eccentric resisted dorsiflexion
A Physio or partner pulls down on the foot as the patient resists the movement.
Movement control exercises for extensor tendonitis
Walking high knee march
March on your toes with a good high knee lift.
A lock at wall
Drive the knee upwards, leaning into the wall, and take the hip up to 90 degrees. Keep the toes pulled up towards the ceiling.
Single-leg toe taps
Stand on a mat, begin by raising your right foot and tapping it forward, to the side, behind you, and to the opposite side. Then, return your right foot to the mat and repeat with the left side.
Recommended products
We recommend the following products from our commercial partners (UPmedical.co.uk & Amazon) for helping with recovery from extensor tendinopathy:
- Cold therapy pack & Gel: Useful in the early stages to help reduce pain and calm symptoms after activity.
- Resistance bands: – One of the most effective rehab tools for strengthening the muscles responsible for lifting the foot and toes.
- Foam roller – Helps release tension in the calf muscles and surrounding tissues which may contribute to altered foot mechanics.
- Arch support insoles – May help reduce strain on the extensor tendons in some individuals, particularly those with excessive pronation or flat feet.
- Sports insoles – Provide additional support and cushioning during walking, running and sporting activities while symptoms settle.
Extensor Tendonitis FAQs
What exercises should I avoid with extensor tendonitis?
Avoid any exercise that significantly increases pain on the top of the foot or causes symptoms to worsen the following day. In the early stages this may include running, sprinting, jumping, hill work, and resisted dorsiflexion exercises. As symptoms improve, these activities can usually be reintroduced gradually as part of a structured rehabilitation programme.
When should I start strengthening exercises?
You can usually begin gentle strengthening exercises once your pain has settled and you can walk comfortably without a significant increase in symptoms. Start with low-load isometric exercises before progressing to resistance band exercises and more functional movements. Strengthening too aggressively or too soon may delay recovery.
How often should I do extensor tendonitis exercises?
Most stretching and mobility exercises can be performed daily. Strengthening exercises are typically performed 3 to 4 times per week to allow adequate recovery between sessions. If symptoms worsen during or after exercise, reduce the intensity or frequency until symptoms settle.
Can I run with extensor tendonitis?
This depends on the severity of your symptoms. If running causes pain or makes your symptoms worse the following day, you should reduce or temporarily stop running until the tendon has settled. Mild cases may allow modified running with reduced distance, speed, or frequency. A gradual return-to-running programme is usually recommended once you can walk, strengthen, and perform functional exercises without pain.
