Heel Drop or Stair Stretch - Martial Arts Stretching Technique

Advertise on Wiki

Join this free martial arts wiki. Add info on Shotokan Kata, Taekwondo Forms, Kicks, Punches, Grappling, Aikido, Goju-Ryu, Krav Maga, Bo Staff, Kyokushin, etc. Talk with martial artists by joining our Wiki Community.

Wiki Revision Date - 10 Mar 2017 12:56

Heel Drop or Stair Stretch - Martial Arts Stretching Technique

This page provides details on the Heel Drop Stretch (also known as a Stair Stretch). This stretch involves standing on the edge of the stairs and lowering your heels below the edge of the stair. Make sure to hold onto the stair rail for safety. This stretching exercise focuses on areas such as the foot, Achilles and calf muscles.

This stretch is often used as a plantar fasciitis stretch. Plantar fasciitis is a painful foot condition caused by the inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot. Plantar fasciitis pain can occur due to the kicking, rapid movements and jumping involved in martial arts training. The heel drop stretch is also used to stretch the Achilles tendon.

Heel drops are also used as a leg exercise in order to strengthen a martial artist's calf muscles. Stronger calf muscles help to create more powerful kicks and helps to reduce potential calf injuries. The exercise variation of heel drops involves raising your heel above and below the edge of the stairs.

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. For other foot stretches, please visit the main Stretching section.

Instructional Video for Heel Drops


Martial Arts - Books | DVDs | Kata | Shoes | Sparring

















Material on this wiki may not be copied or reproduced without the written approval of Black Belt Wiki.
All rights reserved. For other terms & conditions, please read our legal disclaimer. This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.


Martial Arts Gear