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Achilles Tendon and Plantar Fascia Stretches

  • Stretching should be performed 2-3 times per day.
  • Hold stretches for 30 seconds each side and then alternate sides, then repeat.
  • The muscles are most receptive to stretch after periods of exercise.


  • Since the Achilles tendon crosses the back of the knee, the knee should be extended during stretches.
  • Allow the foot and heel to "tip" inward during the stretch to better isolate the Achilles.
  • Use a therapy band or towel to passively stretch without using the muscles around the ankle.
  • Pull your body toward the foot while grasping the towel to also stretch the Hamstrings.

Plantar Fascia:

  • Cross the affected leg over the other while seated.
  • Use the hand of the affected side to perform the stretch.
  • "Palm" the toes and bend both the toes and ankle upward to perform the stretch.
  • Use the opposite hand and feel that the fascia becomes tight like a guitar string.

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  • American Board of Orthopaedic Surgery
  • American Academy of Orthopaedic Surgeons
  • American Board of Orthopaedic Surgery
  • AO North America
  • FORE Online