Heel Drop or Stair Stretch - Martial Arts Stretching Technique

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 Gear - Books | DVDs | Flexibility | Food | Kata | Kids | Seniors | Shoes | Sparring

Join the Wiki Community!

We hope you become a wiki member. You can join via the wiki or via Facebook.
Talk to fellow martial artists on the wiki community or read recent replies. Members can ask questions, post answers & videos and even tell the occasional martial arts joke!



Latest Informational Pages Added to the Wiki

Popular & Highly Rated Community Posts

Recent Member Posts Added to Community

  • training as a WTF black belt at a Karate studio Well today was my second day training at a Karate Studio as a TKD black belt. So far the training is similar for most activates and I am picking up there forms. But getting use to punching I am finding quite difficult. My first reaction when the targe...
  • Tradition in Karate With my research in karate I am personally finding the word "traditional" to not meet my personal definition of the word. For those of you that practice a traditional form of karate where does your tradition start? What is that point where you say "t...
  • Leg Stretching Machines Since there have been a couple of recent posts about getting better splits and/or stretching, I thought that I would post a Youtube video focused on leg stretching machines. These machines look like medieval torture devices but are used by some martial...
  • Leg injury. How to continue martial arts training? If someone severely injured their leg (i.e. broken bone, torn ACL, ruptured calf muscle, etc.), how would you advise them to continue their martial arts training? What advice would you give them to offset their lack of mobility? Their inability to trai...



At no extra cost to you, Black Belt Wiki makes a small commission if you buy products via these links. Your purchase helps keep this wiki free for all visitors. Thank you for your support!






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.


This is a free martial arts newsletter that is sent out approximately once per week.
The newsletter provides wiki and community updates.


Martial Arts Gear