Black Belt Wiki is a free martial arts wiki. We will help you with Shotokan Kata, Taekwondo Forms, Kicks, Punches, Grappling, Aikido, Goju-Ryu, Krav Maga, Bo Staff, Kyokushin, Judo, Terminology, etc. You can also learn about different martial arts styles. This wiki will also improve your martial arts agility, balance, conditioning, flexibility, speed, etc. Please help others by adding info to this wiki. Page Date - 10 Mar 2017 12:56 FYI - We will be transferring to a new software platform this summer (in order to be better viewed on mobile devices, etc). We apologize for any disruptions!! Things are going a little slower than expected but we hope to be fully converted by the end of August. 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
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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.
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