UK Center for Cartilage Repair and Restoration

Heel-cord board stretches

• Place the ball of your foot on a slanted board and press your heel to the floor repeatedly.
• Repeat 10 times and hold for 10 seconds.

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.
• Repeat 10 times and hold for 10 seconds.

Towel stretches

• Fold a towel lengthwise and position it around your forefoot.
• Gently flex your foot upward.
• This improves heel-cord (Achilles tendon)
• Repeat 10 times and hold for 10 seconds.