What’s the difference between stretching and warming up before you exercise?

stretching and warming up

Everyone could use a good stretch!

Warming up  before exercising is just doing a lower intensity of the exercise you are going to be doing. This helps get the blood circulating and lets your body know that you are preparing for exercise.

Stretching before exercising helps to lessen the chance of injury, increase your performance during exercise, and decrease the amount of soreness after you are done.

stretching and warming up

Great walking shoes


Just getting back to exercise?

For people who are just getting back outside to exercise, it is good to start with a five minute warm up.  For people starting a walking regimen, warm up by walking in place at first.  Next, use the stretching exercises below before you start out.  Then, start out walking slowly for about five minutes total.  You can then start walking at a faster pace.  You should be able to carry on a conversation as you walk. As your workout becomes harder the you will need more time to warm up.

When you are done, do another light stretch.

By following these simple steps it can help to avoid injury while exercising.

stretching and warming up

Three easy stretching exercises

Here are 3 easy stretching exercises to get you started before going on that walk or hike:


Stand up straight while holding onto a wall in front of you. Put your left leg behind you, keeping your left heel on the floor. Bend right knee and lean toward the wall. You should feel the stretch in the calf of the left leg. Repeat with right leg.


Stand on your left  leg and lift your right foot off the floor. Gently point your toes on the right foot and hold for a few seconds. Next flex your right foot pointing your toes upward. Do this five or ten times Then switch feet.


While standing on your left leg lift the right foot off the floor. Gently point your toe and rotate your ankle. Do about ten circles in each direction.  Then switch and lift your right leg while lifting your left foot off the floor and do the same stretch. This exercise can be performed while standing, sitting, or lying on your back with leg raised.

The best things to remember to avoid injury

The best thing to remember to avoid injury is to:

  • Warm up before exercising
  • Stretch your muscles after you warm up
  • Exercise
  • Stretch your muscles again after you exercise

Getting outside in the Hudson Valley and enjoying the weather is a great way to celebrate the end of the cold weather.  These tips should help you to enjoy exercising without injury.  If you or anyone in your family has foot pain or a foot injury call our Wappingers Falls office at 845 298-9074 .  We are here for you whether you need a regular or emergency appointment.

By David Schlam


Your Top-Rated & New Favorite Podiatrist In Wappingers Falls, NY

Always arrive to a pleasant cheerful staff! They make you feel welcome and get you situated quickly! The Doctor is friendly and makes your feet feel great! I travel a bit to get to this office, but it is so worth it! The staff is always helpful and customizes my appointments to my needs!

- Bob D.

bob 5 star review

GREAT EXPERIENCE!!!! Very nice, friendly, and thorough doctor. Wonderful staff too! Very clean office. They fit me into there schedule the same day. They recognized my issue right away and got me out of discomfort painlessly.

- Jordan C.

jordan 5 star review

I came here today for the first time what a wonderful group of people, very professional and friendly and the Dr. I saw, Dr. Geshev, he is absolutely the first podiatrist I’ve ever seen that made me feel very comfortable, and he knows what he’s doing. I would recommend this podiatrist office to everybody.

- Valerie G.

john 5 star review

Great experience. They got my son in as soon as possible as made sure his foot was ok. Will definitely use them again!

- Irene T.

irene 5 star review

Wonderful staff (warm and inviting). Clean office. Dr. G is knowledgeable and listened to me. He knew 3 ways to help my situation and I know that I will feel better under his care and instructions. I recommend Hollowbrook Foot Specialists!

- S.G.

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Our Wappingers Falls
Podiatry Office
89 E. Main Street
Wappingers Falls, NY 12590

Phone: 845-298-9074

Office Hours:
Monday: 11am - 7pm
Tuesday: 9am - 5pm
Wednesday: 9am - 5pm
Thursday: 9am - 5pm
Friday: 9am - 3pm
Saturday: By Appointment Only

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Our Wappingers Falls
Podiatry Office
89 E. Main Street
Wappingers Falls, NY 12590

Phone: 845-298-9074

Office Hours:
Monday: 11am - 7pm
Tuesday: 9am - 5pm
Wednesday: 9am - 5pm
Thursday: 9am - 5pm
Friday: 9am - 3pm
Saturday: By appointment only

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