As it turns out, I have a second secret weapon in my battle against plantar fasciitis. Last Tuesday, I shared how I use a golf ball to treat that malady. In keeping with the theme of that sport, the next move in the stretching routine I credit with resolving my chronic foot pain is a wedge, but not the type that is used to hit a golf ball. The device more properly known as a slant board is used to perform active stretches of the ankles. The moves I am describing today are the penultimate part of the full sequence.
To perform the first stretch, I position one foot securely on the slant board while keeping the other foot flat on the ground for balance. I then gently shift my weight forward, placing my front ankle into a deep flex before returning it to the backward position. This controlled rocking motion engages both ankles, promoting flexibility and mobility. This movement is repeated in a smooth, rhythmic manner for approximately 45 seconds to ensure a thorough stretch. The animated GIF below provides a visual reference.
After completing the forward and backward ankle flexes, I immediately transition into the next movement by holding the foot in the backward position. From there, I perform shallow, pulsed squats by gently bending and straightening my knee. This engages the calf muscles, Achilles tendon, and ankle joint, further enhancing flexibility and strength. I continue this pulsing motion for about 20 seconds before switching to the opposite leg to repeat the entire sequence. The animated GIF below illustrates that exercise.
The quick lateral movements, sudden stops, and explosive sprints required to play high performance tennis demand strong and flexible ankles. Using a slant board increases range of motion to those critical joints while also improving balance. This supports on court agility and stability and is also a preventative measure against injury. Flexible ankles result in better foot positioning, while reducing the risk of rolling an ankle when making rapid direction changes.
Using a slant board for these exercises increases the strength of the ankles and calves which enables players to push off efficiently for serves, volleys, and groundstrokes. In addition to the benefits against plantar fasciitis, enhanced flexibility can help prevent other common tennis injuries like Achilles tendonitis and shin splints.
I use a slant board set when performing these exercises in my home gym. However, I do not carry one in my tennis bag mostly because it takes a lot of space. Since I perform this exercise with my shoes off, I have found that stepping on the toe of the empty shoe is an adequate elevated surface. Other options are to use a rolled towel or yoga mat to create the proper angle.
Slant Board Set for Calf Stretches (<- Sponsored Link)
Whether you struggle with plantar fasciitis or simply want to improve your lower leg strength and mobility, adding slant board stretches to your regimen can be an effective and simple solution. Regularly performing these stretches can help you stay injury-free and perform at your best.
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