Foot and Leg Exercises

Plantar Fascia Stretch

Whilst sitting with your knee bent pull your toes back towards you flexing the ankle. Hold this stretch in your calf and through the bottom of the foot for 10 seconds and repeat with both feet 10 times each.

This is a good exercise to do in bed first thing in the morning before putting your weight on your feet.

The Calf Stretch

Stand facing a wall, with one foot forward and one back in a race position. Slowly lean towards the wall to feel a stretch in the calf and hold for 20 seconds.

Repeat with the other leg, and do 5 more times.

You can also bend the knees in a half squat and do the same exercise.

Toe Raises

Stand up straight leaning on a chair back or wall for support.

Slowly raise yourself onto your toes, then lower heels to the ground.

Repeat 10–15 times slowly.

Heel Dips

Similar to above but standing with both balls of your feet on a step with you heels dipping down lower than the step and slowly raise up onto your toes.

Repeat 10-15 times.

Intrinsic Forefoot exercise

Whilst sitting with your feet flat on the floor, pull your toes being careful not to claw, and lift the arch of the foot holding for 5 seconds.

Repeat this 20 times.

Forefoot exercises

Similar to above, whilst sitting, try to pick a tissue up off the floor with your toes. Extend and lift your toes, before your toes curl to lower and grab the tissue.

Repeat with alternate feet 10 times each.