Stretching and Flexibility Program
Reviewed by Andrew Schox, BSc(Hons) PGradDipPod MPod, October 2026
A stretching and flexibility program is a set of gentle exercises for your calf, Achilles tendon and the band of tissue under your foot. It is used mainly for heel pain, and a guideline recommends it as part of first-line care. It suits people with heel pain and tight calves, and people who can't manage harder exercise. Many people feel better within a few weeks, but give it 6 to 12 weeks before judging it. It usually works best alongside taping and advice from your podiatrist.
What is it?
A stretching and flexibility program is a set of gentle exercises for your calf muscles, your Achilles tendon (the thick cord at the back of your ankle) and your plantar fascia (a thick band of tissue under your foot). It often includes simple foot-muscle exercises too, such as scrunching a towel up with your toes.
It is used mainly for heel pain. Tight calf muscles and a tight Achilles tendon can limit how far your ankle bends up towards your shin. This is called dorsiflexion, and limited dorsiflexion is a known risk factor for heel pain. Stretching aims to loosen these areas. It isn't yet clear exactly how stretching relieves the pain.
What is it used for?
The main use is pain under the heel, called plantar heel pain or plantar fasciitis. A guideline recommends stretching the plantar fascia as first-line care for everyone with this problem. Calf and Achilles stretches are also an option for early treatment.
Stretching also helps your ankle bend further and eases muscle stiffness. Different calf stretching methods all improved ankle movement, and none was clearly better than the others.
It is sometimes used for Achilles tendon pain. Eccentric exercise (a different type of strengthening exercise) was not better than stretching for pain or quality of life.
Stretching is not used to prevent injuries. On its own it also isn't a fix for poor posture or muscle imbalance, where strengthening is what works.
Is it right for me?
Stretching suits people with heel pain who have tight calf muscles or a tight Achilles tendon. It also suits people who can't manage more demanding exercise. It costs little and needs no special equipment. It is most often used for adults, often aged 40 to 70, with sharp heel pain that is worst on the first steps after waking.
Stretching isn't right for everyone. Don't stretch if you have a recent injury such as a broken bone, or a sprain less than 6 weeks old. Don't stretch if you think you may have a nerve problem, or if numbness or weakness is getting worse. These need assessment first.
If you have had surgery to repair a ruptured Achilles tendon, follow your surgeon's or physiotherapist's plan. Stretching should not start before 12 weeks after the repair.
If you are very flexible (hypermobile), older or frail, or have nerve damage from diabetes, get individual advice before you start. Tell your podiatrist about any health problem, recent injury or recent operation so they can check stretching is right for you.
What happens?
It is best to start these exercises when your podiatrist or physiotherapist advises it. They can show you which stretches suit your heel pain and check your technique. You then do the program yourself at home, as a daily routine rather than a one-off treatment.
For the calf stretch, stand facing a wall with one foot behind you and the back leg straight. Lean forward until you feel a stretch in the calf of the back leg. Bend the back knee slightly to reach a deeper calf muscle. Keep the heel of the back foot on the ground and move your knee forward gently. You can also stand on a step with your heels over the edge and your knees straight, and let your body weight stretch your heels down.
For the plantar fascia stretch, sit with the sore foot resting across your other leg. Use one hand to pull your toes and ankle up, and use the other hand to support near your heel. You should feel a gentle stretch under your foot.
Foot-muscle exercises may be added. In one, you pull your toes and ankle up until you feel a stretch in the arch, and hold it for 30 seconds, 6 times. In a towel toe curl, you bunch a towel up under your toes 10 times.
A common starting point for the calf and plantar fascia stretches is a hold of 30 seconds, repeated 3 times, once or twice a day. Programs vary, with holds from 15 to 20 seconds up to 30 seconds, and 3 to 6 repeats. Some programs have you stretch 2 to 3 times a day. No single best amount has been shown, so follow the plan your podiatrist gives you.
Stretching often goes together with taping and advice that helps you understand why your heel hurts. These are usually used together for about 4 to 6 weeks before other treatments such as shockwave therapy or orthoses (shoe inserts) are considered.
How well does it work?
Stretching is a sensible part of first-line care for heel pain, with a large effect on pain that is similar to other treatments. No commonly used heel pain treatment has been shown to be clearly better than another. Think of stretching as one part of a plan rather than a stand-alone cure.
Compared with shockwave therapy, stretching the plantar fascia gave better relief of first-step pain in the short and medium term. By the long term the difference had gone. Some people notice a clear change after only 4 weeks of stretching.
Because stretching is usually combined with other treatments, it is hard to say how much of your improvement comes from stretching alone. Many people improve with a stretching program that includes taping and advice.
Risks and side effects
Stretching is low risk when it is gentle. It should feel like a mild pull, not pain. Stop straight away if you get sharp pain, your symptoms get worse, or you feel unwell. Stop too if you get excessive pain, numbness or tingling during the exercises.
Stretching does not lower your overall risk of injury. You may get fewer muscle injuries, but possibly more bone and joint injuries.
Some people use ice alongside their exercises. Don't use ice if the blood flow or feeling in your foot is reduced, and never put ice directly on your skin.
Afterwards
Many people improve within a few weeks. Pain can last up to 18 months, though, and it can come back. It can't be predicted how long it will last for any one person.
Give your stretching routine 6 to 12 weeks before judging whether it is working. A simple log of your stretching sessions helps you keep going and gives your podiatrist something to review. If you aren't improving at your review, ask what to change rather than stopping. Taping, advice and other options can be added.
When to see a podiatrist
Book an appointment if
Book an appointment with your podiatrist if you'd like help getting started or checking your technique, if your heel pain hasn't improved after 6 to 12 weeks of stretching, or if the exercises are making your pain stay or increase. See your podiatrist or GP soon if your heel pain hasn't improved after 2 weeks of home treatment, is getting worse, or keeps coming back. See your GP soon if you have any tingling, loss of feeling or weakness in your foot, or if you have diabetes and foot pain. If heel pain keeps going despite the usual treatment, or may have another cause, your GP or podiatrist may review the diagnosis and consider a scan.
Seek prompt assessment if
Stop stretching if any of these happen. Go to the nearest emergency department if your foot or ankle looks a funny shape (at an odd angle) after an injury. See your GP or another doctor today if you have severe pain after an injury, you heard a snap, grinding or popping noise at the time, or you have trouble moving your ankle or foot. These can be signs of a broken bone or a torn Achilles tendon. If you think you may have broken your foot or any toes, don't treat it yourself: see your GP or another doctor today. See your GP or another doctor today too if numbness or weakness in your foot is getting worse. If your GP can't see you today, go to an urgent care clinic or an after-hours GP.
Frequently asked questions
Do I stretch the calf, the plantar fascia, or both?
Many programs include both. A guideline recommends plantar fascia stretching as first-line care for heel pain, and calf and Achilles stretching as an option for early treatment. Your podiatrist will tell you which suit your foot and how often to do them.
Should I stretch both legs?
Your podiatrist will advise whether to stretch only the sore side or both. Whichever you do, hold each stretch gently and steadily. Don't bounce, and back off if you feel sharp pain.
Should I stretch before exercise or sport?
Avoid long static calf stretches, holding for more than 60 seconds per muscle, before all-out efforts such as sprinting or heavy lifting. Shorter stretches within a warm-up that includes movement are fine.