Many people do not become aware of the importance of stretching the feet until after they have encountered an injury. However, these simple exercises that work the tendons of the feet can be a great way to prevent injuries from ever happening.
You’re probably familiar with stretches geared toward the calves, the arms, and even the neck. However, the feet are often neglected when it comes to this form of exercise designed to develop stronger tendons. There are many stretches that will build-up foot strength. Here are two to get you started.
Plantar fasciitis is one of the most common causes of heel pain, so the plantar stretch is a great place to start when beginning a routine. While sitting, place one foot across the other leg. Bend your toes toward your shin until you feel the band of tissue along the sole of the foot (the plantar fascia) stretching. Hold for ten seconds for ten reps. You can do this stretch up to three time per day.
The Achilles tendon is the largest tendon in the body. If you have experienced an Achilles tendon injury in the past, you should consult your doctor regarding the best stretches for you. A healthy tendon will respond well to standing on a step or another raised surface with your heels dangling off of the edge. Now, lower your heels to a point lower than the step. Step off of the box, and then repeat. You should never try to lift yourself back up with the toes. This will likely cause an Achilles injury.
Strengthening the feet through stretching is a proactive way to prevent injury. However, if you are already experiencing pain in your feet or ankles, call the office of Dr. Marco Vargas before beginning an exercise routine. Providing the best care for your feet, Dr. Vargas has an office in Sugar Land, TX. Let the foot doctor of Sugar Land help your feet!