Step Stretch Instructions

Whether you have plantar fasciitis (heel pain), extremely tight calf muscles or chronic foot conditions, a Step Stretch can provide relief by lengthening and releasing tight muscles. You can find this device at some sporting goods stores or websites such as Amazon.com and footsmart.com. In just a short period of time, your legs can get a good stretch with this device.

• 1

  Place your Step Stretch near a wall or a sturdy surface. Put one foot in the device so your heel is snugly pressing against the lip at the back of the device and your toes are at the front of the device. Your foot and the device are kept vertical throughout the stretch.

• 2

  Put your hands against the wall or sturdy surface to keep your balance. Roll your foot on the device so you are pushing the back of the device (your heel) toward the ground while keeping your leg straight. Find a position that offers a stretch through the back of the lower leg without being uncomfortable. For a deeper calf stretch, lift the other foot (the one not in the device) off the ground and maintain balance by holding onto the wall. Hold your stretch for at least 30 seconds.

• 3

  Repeat the stretch again for the same foot at least two more times. Complete a total of three repetitions before switching to the opposite foot. Experiment with changing the angle of the Step Stretch device so the heel is abducted (away from the toes) or the toes are abducted (away from the heel). Changing the angle will stretch the muscles differently and perhaps more completely.

• 4

  Change placement of the opposite leg and foot. Experiment with the placement of your other leg (not in the device). If your right foot is in the Step Stretch, cross the left leg in front of the right foot and rest toes on the floor. Then push your hip away and to the right. This will add a stretch to the hip. Or you can put your left leg behind you in a lunge position. This may also deepen the stretch for you or engage the hamstrings.

• 5

  Stretch with the Step Stretch device before and after exercise. This will alleviate tightness and prevent against further injury. Complete one to three repetitions with the device depending upon how tight your feet and lower legs feel before your exercise session. Use the Step Stretch device after your workout. By doing so, your activities for the rest of the day will be less affected by pain and tightness in your lower legs.