It is important to do these exercises 4 times per day for 10 minutes.

Heel Cord Stretching - Standing

• Face the wall about 2 paces away and place your hands against it.

• Step forward with one foot.

• With both heels on the floor, lean your hips toward the wall while keeping the back leg straight to stretch the calf muscle.

• Hold for 10 seconds and relax.

• Repeat 10 times.

Heel Cord Stretching - Sitting

• Sit on bed or floor with leg supported.

• Loop a towel around the ball of your foot.

• Without bending knee, steadily pull the towel toward you until you feel a stretch in calf muscle.

• Hold for 10 seconds and relax.

• Repeat 10 times.

Plantar Fascia Stretch

• Grasp the heel of your foot in one hand.

• With the other hand, pull up on your big tow until you feel a stretch in the arch of your foot.

• Hold for 10 seconds and relax.

• Repeat 10 times.

Heel Cord Stretching - Stairs

• Standing on a stair with both feet, let your heels fall downward until you feel a stretch.

• It is best to wear a flat shoe otherwise it may the hurt the bottom of your foot.

• Hold for 10 seconds and relax.

• Repeat 10 times.

• Work up to a minute for 5 repetitions.

• Loop a towel around the ball of your foot.

Hamstring Stretching

• Sit on edge of bed or floor with leg to be stretched out in front of you.

• Place uninvolved leg on floor or bent so that the bottom of foot is resting against thigh of straight leg.

• Keep your toes pointed up toward your knee and keep your back straight.

• Slowly bend forward at the hips, keeping your back straight until a stretch is felt behind the knee and thigh.

• Hold for 10 seconds and relax.

• Repeat 10 times.