This exercise targets the calf complex (gastrocnemius and soleus) while simultaneously placing a controlled stretch through the plantar fascia via big toe extension. It is commonly prescribed to improve calf strength, support foot arch function, and reduce plantar fascia pain by progressively loading the tissue in a functional position. Performing it over a step increases range and enhances both strengthening and mobility benefits.
- Stand on the edge of a step with the forefoot of one foot supported and the heel hanging off the edge.
- Place your big toe over the edge so it is gently extended (lifted upwards), either by positioning it slightly higher on the step edge or using your hand initially to guide it.
- Keep your knee straight and your posture upright, lightly holding a rail or wall for balance if needed.
- Slowly lower your heel down below the level of the step, feeling a stretch through your calf and the sole of your foot.
- Press through the ball of your foot and big toe to raise your heel up as high as possible.
- Maintain control throughout the movement and avoid rolling your ankle in or out.
- Complete repetitions as prescribed by your physiotherapist.