Many podiatrists cannot stress the importance of stretching the feet enough. When the feet are frequently stretched, foot pain and fatigue may be reduced, and circulation can be improved. The feet can tire from standing or walking for several hours during the day, in addition to wearing shoes that do not fit correctly. A common foot stretch is known as a calf or runner’s stretch. This is done by standing on a step while lowering one heel at a time until a gentle stretch is felt. The movement of the foot is controlled by two calf muscles, which connect to the Achilles tendon. These muscles can generally be tight, and performing a runner’s stretch can be an effective way to loosen them. The muscles in the feet that provide movement to the toes are called intrinsic muscles, and are located between the metatarsal bones. They can weaken with age, and stretching them properly may slow down this process. There are numerous stretches that can be done for the feet and toes, and if you would like more information about how to perform these, it is suggested that you speak with a podiatrist.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Paul A. Santangelo, DPM from Illinois. 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 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 our offices located in Niles and Rockford, IL . We offer the newest diagnostic and treatment technologies for all your foot care needs.