Our feet and ankles are often overlooked as we perform daily activities, and they deserve dedicated attention in the form of regular stretches. Incorporating these foot and ankle stretches into your routine promotes flexibility, enhances range of motion, and mitigates the risk of injuries. Simple yet effective stretches include toe-pointing and flexing, encouraging mobility in the ankle joints. Rolling the ankles in circular motions helps to maintain flexibility and strengthens the surrounding muscles. Calf stretches, achieved by placing one foot behind the other and gently leaning forward, target the muscles supporting the ankle. Plantar fascia stretches, involving pulling the toes toward you, alleviate tension on the bottom of the foot. Regularly performing these stretches, holding each position for a comfortable duration, contributes to improved circulation, reduced stiffness, and overall foot health. Regularly performing foot and ankle stretches can help to ensure the feet stay strong and limber. If you would like more information about additional stretches to perform, it is suggested that you consult a podiatrist.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Dr. Rosa Roman from Ankle and Foot Center. 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 office located in Bloomfield, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.