In a seated position, using a strap to pull the foot upward is one way to stretch the ankle.
The calf muscles, Achilles tendon, and plantar fascia, which runs along the bottom of the foot, are all targeted in this stretch.
Not only is this a great pre-workout warm-up, but it also helps prevent and treat painful plantar fasciitis, also known as heel spur syndrome.
Follow your provider's instructions for how often you should stretch and how long you should hold each stretch.
Stretching exercises should be done at least three times per day, with each stretch lasting at least 30 seconds and repeated three to five times.
Do this stretch before getting out of bed or after a long period of rest if you have or are prone to plantar fasciitis.
Read the original article "Warm-up Stretches for the Feet and Ankles, as well as Heel Spurs" at https://www.verywellhealth.com/foot-and-ankle-stretches-1337675