Ankle & Toe Stretch

Ankle & Toe Stretch — Seated on Heels Position

This deep ankle and toe stretch uses the seiza position (seated on heels), traditionally practiced in Asia. It targets joints we rarely mobilize in daily life, particularly the top of the foot extension and dorsiflexion of the toes. Simple yet powerful, this exercise significantly improves flexibility throughout the foot-ankle complex.

Why Stretch the Ankles and Toes?

Toes spend most of the day confined in shoes, limiting their range of motion. Similarly, the top of the foot (instep) is rarely engaged in extension. This progressive mobility restriction can lead to joint stiffness, pain when walking barefoot, and decreased squatting ability. Martial arts, yoga, and dance have long used these stretches to maintain complete foot-ankle flexibility.

Anatomy Involved

• Toe extensor muscles — extensor digitorum longus and extensor hallucis longus, stretched in the instep position.
• Tibialis anterior — muscle on the front of the shin, stretched during maximal plantarflexion.
• Extensor retinaculum — fibrous band holding tendons on the top of the foot.
• Toe flexor muscles — engaged in stretch in the toes-flexed position.
• Metatarsophalangeal and interphalangeal joints — all toe joints are mobilized in dorsiflexion in the second position.

Step-by-Step Instructions

Position 1 — Instep Stretch

Kneel on a comfortable mat. Place your feet flat behind you with toes pointing backward, tops of feet resting on the floor. Slowly sit back on your heels while keeping your back straight. You will feel a stretch along the top of the foot and front of the ankle. Hold this position for 20 seconds. If too intense, slightly lift your buttocks or place a cushion between your buttocks and heels.

Position 2 — Toe Dorsiflexion Stretch

From the kneeling position, tuck your toes under by bending them toward the floor (toes flexed, tips touching the ground). Sit back on your heels. You will feel a deep stretch under the toes and in the sole of the foot. Hold for 20 seconds. This position is often more intense than the first — progress gently.

Alternating Positions

Alternate between both positions, performing 3 sets of 20 seconds for each position. Between each hold, release your feet for a few seconds by gently shaking them.

Duration and Repetitions

• Hold: 20 seconds per position
• Sets: 3 per position
• Total duration: approximately 5 minutes
• Frequency: daily, ideally in the evening or after physical activity

Safety Tips

• Use a thick mat or cushion under your knees to protect the kneecaps.
• Never force — the stretch should be progressive and tolerable.
• If you feel pain in the knee (not the foot or ankle), exit the position immediately.
• People with knee issues (meniscus, advanced osteoarthritis) should consult their practitioner before practicing.
• Start with 10-second holds if you are a beginner, and gradually increase.

Who Benefits from This Exercise?

This stretch is particularly beneficial for yoga, dance, martial arts, and running practitioners. It also suits people with morning foot stiffness, moderate plantar fasciitis, or those who simply wish to improve their overall joint mobility. The progression is accessible to everyone, even very stiff individuals, thanks to the proposed adaptations.