Research has shown the general health of the body may be improved when the feet are regularly stretched. Additionally, the risk of injury may be decreased, and circulation may improve. There are different types of exercises that can be implemented, and these may consist of resistance and flexibility stretches. The latter is designed to keep the feet limber, which may help to prevent injuries. Muscles can be strengthened by performing resistance exercises, and these may help to provide overall support to the foot. Many of these stretches can be performed during the work day while sitting in a chair. An effective foot stretch is practiced by lifting the foot off the floor while sitting down, followed by rotating the foot in a circle. After 15-20 rotations are completed, you can switch to the other foot. To strengthen your heel, it is recommended to sit down while placing your foot in a resistance band, which may be attached to a piece of furniture. The stretch can be felt while flexing the ankle. If you would like additional information about the benefits of stretching the feet, please consult with a podiatrist.
Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with one of our podiatrists from Sutera and Jones Surgical Podiatry. Our doctors will assess your condition and provide you with quality foot and ankle treatment.
Stretching the Feet
Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.
- Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
- Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
- Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
- Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.
It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.
If you have any questions, please feel free to contact one of our offices located in Media and Glen Mills, PA. We offer the newest diagnostic and treatment technologies for all your foot care needs.Read more about How to Stretch Your Feet