Foot stretches are vital for runners to prevent injuries and enhance performance. One essential stretch is the calf stretch, which targets the Achilles tendon and calf muscles, improving flexibility and reducing the risk of tendinitis. To perform this, stand facing a wall with one leg extended behind, pressing the heel into the ground while bending the front knee. The plantar fascia stretch is another good exercise. Sit down and cross one leg over the other, pulling the toes back towards the shin to stretch the arch of the foot. This helps prevent plantar fasciitis by loosening the plantar fascia. Toe curls and extensions also strengthen the intrinsic foot muscles. Place a towel on the floor and use your toes to scrunch it up, then spread the toes out wide. Ankle circles enhance joint mobility. Sit or stand and rotate each ankle in both directions, improving blood flow and flexibility. These stretches, performed regularly, help maintain foot health, reduce injury risk, and improve overall running efficiency. If you are a runner and endure persistent foot pain or are prone to injury, it is suggested that you schedule an appointment with a podiatrist for advice.

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 Lexington Foot and Ankle Center, PSC. 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 our offices located in Harrodsburg, Frankfort, Georgetown, Lexington, and Flemingsburg, KY . We offer the newest diagnostic and treatment technologies for all your foot care needs.