Calf Stretching

Sitting with Towel

1. Towel around midfoot to forefoot
2. Pull towards you with your knee straight

Sitting with Plantar Fascia

1. Towel around your big toe
2. Pull towards you with your knee straight

Standing with Wall

1. Gastrocnemius muscle: Backfoot heel down on the ground with your knee straight
2. Push forward to the wall

1. Soleus muscle: Backfoot heel off on the ground with your knee straight
2. Push forward to the wall

Standing with Strengthening (Heel Raises)

1. On the ground: Hold on to the countertop
2. Push up with your big toe

1. On a step: Your heel hanging out while holding on to the countertop pushing through your big toe

Toes

Intrinsic Muscle Strengthening

1. Towel on the ground open up your toes
2. Grab and pull back with your toes

Great toe 1st Metatarsophalangeal Joint Range of Motion

1. Grab your big toe at the distal joint
2. Pull, move up & down