Achilles/Gastrocnemius/Plantar Fascia Stretching Sheet

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.

Achilles:

• 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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