Arch Tendon Stretch

Learn how to stretch the arch tendon (plantar fascia) of your foot. You should do this stretch periodically to help prevent plantar fasciitis (inflammation of the arch tendon).
Find more stretching advice and exercises at Stretching Main.

Execution

There are several ways to stretch the arch tendon of the foot. Two options are shown in the illustration above:

• Variation a): Press the ball of your foot against the floor and lift your heel.
• Variation b): Press the ball of your foot against a wall and push your heel and the rest of your foot flat against the floor.

Other variations:
You can also bend one leg in front of you, let the heel touch the floor, grasp your toes with both hands, and pull them upward.

To isolate the arch tendon, keep your knee bent. If you extend your knee, you will also stretch your calf muscles.

Advice

• Do not stretch dynamically or isometrically. If the arch tendon is inflamed, these types of stretches will worsen the condition. This exercise is designed only for static stretching.
• Also remember to stretch your calf muscles and ankles.

Suggestions

• Rope Skipping
• Plantar Fasciitis — Inflammation of the Arch Tendon
• Sports Injuries