Keeping your ankles flexible and strong can prevent injuries and ease discomfort. Common stretches include ankle circles, which involve rotating the ankle slowly in both directions to increase mobility. The Achilles stretch is performed by leaning forward against a wall with one leg extended behind to stretch the tendon. Additionally, the towel stretch is done by sitting with your leg straight, looping a towel around your foot, and gently pulling toward you to lengthen the calf. The band stretch uses a resistance band to improve ankle strength and flexibility. A podiatrist can recommend the right stretches for your ankle condition, and guide you through safe techniques. If you have ankle pain, it is suggested that you schedule an appointment with a podiatrist who can offer effective relief solutions.
Why Stretching Is Important for Your Feet
Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with David Lambarski, DPM from Northeast Foot Care. Our doctor 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 to determine 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 exercise, 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 to ice and rest the foot. It is advised that you then see a podiatrist for help.
If you have any questions please contact our offices located in Amsterdam and Clifton Park, NY . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
