The Importance Of Stretching Your Feet!

The Importance of Stretching Your Feet

As the part of the body we are walking around on all day, our feet tend to get over looked when it comes to self-care. It’s not until and injury or ailment happens, that you realize how much foot pain can slow you down.

If you are someone who requires a lot of standing at work or you work-out a lot, it is important that you can stay mobile. You’re probably used to stretching your legs, back or arms, but a few simple foot and ankle stretches and basic care can go a long way to preventing injury. As the foundation for your body, keeping your feet healthy is important to provide the best support for the rest of the body.

The importance of stretching as we age

Exercise philosophy has come a long way, and we now understand that stretching is an important part of any exercise or rehabilitation program. The “warm up” as stretching is known, keeps the muscles flexible, healthy, and strong and we need that to maintain a range of motion in our joints. If we don’t stretch our muscles shorten and become tight and when that happens, one wrong move can spell trouble. As we age, this flexibility can be the difference between an active or inactive daily lifestyle. Flexible muscles help you bend down to pick up that package, play with your grandchildren, or catch your dog as it runs away from you. Stretching improves circulation and increases blood flow to your muscles. It also improves posture by keeping your muscles loose, and good posture is important in keeping aches and pain away and preventing falls as you get older.

Toe Extension – great for preventing or treating plantar fasciitis

- Sit up straight in a chair, with the feet flat on the floor and place your right foot on the left thigh
- Pull the toes back toward the ankle. You should experience a stretching feeling along the bottom of the foot and heel cord
- Repeat on each foot

Towel Calf Stretch – helps stretch the foot, calf and ankle all at once

- Sit down on the floor with both legs straight out in front of you
- Loop a towel around one foot and gently pull back until you feel a stretch in the calf muscle
- Hold for 30 seconds and repeat with each foot

Foot Circles – simple but effective so strengthen the foot and ankle muscles

- Sit down and gently curl your toes in so the foot is arched
- Slowly rotate the foot clockwise for 10 seconds, then counter clockwise for another 10 seconds
- Switch feet

In addition to stretching, it is important to practice general foot care as well. Be sure to always warm- up before a workout and stop immediately if you start experiencing any pain. Always make sure to wear supportive shoes and socks for a long run or day on your feet.

Source: nufabrx

RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.

Orlando H.Rivera DPM

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