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J. Timothy Harlan, DPM, MS, FACFAS | Suzanne Abraham, DPM, MA, FACFAS

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Kneeling Stretch

Starting on your hands and knees, put the bottoms of your toes flat on the floor and sit back on your toes as much as you can. Then point your toes backward and sit back again. Hold _____ seconds. Repeat _____ times per day.

jim-timoth-harlan-phoenix-arizona-Stretching Exercises-Standing Calf Stretch

Standing Calf Stretch

Place your hands on the wall. Putting your weight on one leg, extend the other leg behind your body, keeping both heels on the floor. Lean forward, bending the front leg, until you feel a gentle stretch in the calf of the rear leg. Reverse legs and repeat. Hold ___ seconds. Repeat ___ times for each leg, ___ times per day.

jim-timoth-harlan-phoenix-arizona-Stretching Exercises-Seated Calf Stretch (towel stretch)

Seated Calf Stretch (towel stretch)

Sit on the bed with both legs stretched straight in front of you. Fold a towel lengthwise and position it across the ball of one foot. Keeping your knee straight, pull the ends of the towel to pull your toes toward you until you feel a stretch in your calf. Reverse legs and repeat. Hold ___ seconds. Repeat ___ times for each leg, ___ times per day.

jim-timoth-harlan-phoenix-arizona-Stretching Exercises-Seated Hamstring Stretch

Seated Hamstring Stretch

Sit with one leg straight on the bed and the foot of the other leg on the floor. Slowly lean forward to stretch the leg, keeping your back flat while leaning forward. Alternatively, sit on a chair with one leg extended and your heel on the floor or a footstool. Lean forward with your back flat. Reverse legs and repeat. Hold ___ seconds. Repeat ___ times for each leg, ___ times per day.

jim-timoth-harlan-phoenix-arizona-Quad-Hip Flexor Stretch

Quad/Hip Flexor Stretch

Stand or lie down with your right leg bent. Holding the right foot with your right hand, gently pull the heel towards your buttocks until you feel a stretch in the front of the leg. Keep your upper body straight; do not lean forward. To increase the stretch, pull with enough pressure so that the right knee passes behind the left knee. Reverse legs and repeat. Hold ___ seconds. Repeat ___ times for each leg, ___ times per day.

jim-timoth-harlan-phoenix-arizona-Adductor Stretch

Adductor Stretch

Sit on the floor with your back against a wall, keeping your back straight. Put the soles of your feet together and your hands on your knees. Push your knees down towards the floor until you feel a stretch in your inner thigh. Hold ___ seconds. Repeat ___ times per day.

jim-timoth-harlan-phoenix-arizona-IT Band Stretch

IT Band Stretch

Sit on the floor with your back against a wall, keeping your back straight. Put the soles of your feet together and your hands on your knees. Push your knees down towards the floor until you feel a stretch in your inner thigh. Hold ___ seconds. Repeat ___ times per day.

jim-timoth-harlan-phoenix-arizona-Piriformis Stretch

Piriformis Stretch

Lie flat on your back with knees bent. Cross the right knee over the left thigh. Stabilize the left thigh with your arms. Gently pull the right knee toward your chest until a comfortable stretch is felt in the buttock/hip area. Reverse legs and repeat. Hold ___ seconds. Repeat ___ times for each leg, ___ times per day.

jim-timoth-harlan-phoenix-arizona-Piriformis (trunk twister) Stretch

Piriformis (trunk twister) Stretch

Sitting on the floor, cross your left leg over the right thigh. The left foot should be on floor outside of the right knee. Place your right elbow on the outside of the left knee. Gently stretch by pushing the elbow into the knee, keeping your back straight. Reverse legs and repeat. Hold ___ seconds. Repeat ___ times for each leg, ___ times per day.

jim-timoth-harlan-phoenix-arizona-Hip Capsule Stretch

Hip Capsule Stretch

While seated on a chair, put your left ankle over the right knee. Keep the ankle in place as you let the left knee fall downward until you feel a stretch in the hip. To increase the stretch, push down gently on the left knee. Reverse legs and repeat. Hold ___ seconds. Repeat ___ times for each leg, ___ times per day.

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*This information has been prepared by the Consumer Education Committee of the American College of Foot and Ankle Surgeons, a professional society of over 6,000 foot and ankle surgeons. Members of the College are Doctors of Podiatric Medicine who have received additional training through surgical residency programs.