STRETCHING
- Towel stretches: Fold a towel lengthwise and position it around your forefoot. Gently flex your foot upward. This improves heel-cord(Achilles tendon) flexibility.
- Heel-cord board stretches: Place the ball of your foot on a slanted board and press your heel to the floor repeatedly. Keep your knee slightly flexed to give your ankle more upward flexibility.
- Heel-cord wall stretches: Place your hands on a wall in front of you, supporting your weight on the uninjured leg. Extend the injured leg behind your body with your heel flat on the floor and lean forward.
