Many people enjoy stretching – but don’t forget stretching exercises your feet!
Stretching, especially calf muscle stretches can be very helpful in the prevention as well as treatment of numerous foot conditions. A key point of injury is the Achilles tendon, which attaches the calf muscle to the back of the heel. When your calf muscle tightens up, it limits the movement of your ankle joint.
A few different stretching exercises that can help stretch your calf muscles are:
- Wall push-up – Face a wall from three feet away, with feet flat on the floor, and knees locked. Lean into the wall, keeping feet on the floor and hold for 10 seconds as the calf muscle stretches, then relax. Do not bounce. Repeat five times.
- Hamstring Stretch – put your foot, with knee straight and locked, on a chair or table. Keep the other leg straight with knee locked. Lower your head toward the raised knee until the muscles tighten. Hold to a count of 10 then relax. Repeat five times, then switchto other leg.
- Lower back stretch – In a standing position, keep both legs straight, feet spread slightly. Bend over at the waist and attempt to touch the palms of your hands to the floor. Hold stretch for 10 seconds and repeat 10 times. Do not bounce.
- Pigeon toe stretch – standing approximately two feet from a wall. While facing the wall, turn your feet inwards (“pigeon toed”) and lean forward into the wall, keeping your heels on the floor and the knees extended. Keep your back straight and don’t bend at the hips. Hold the stretch for 10 seconds and do the stretch 10 times in a row.
After you’re done with all this great stretching take the time to do a few great outdoor activities, such as:
- The St. Patrick’s Day Parade in Wappinger Falls on March 2nd at 1pm
- Climb Mt. Beacon in Beacon between 10am and 1pm with a guide on March 2nd
- Walk the Rail Trail in Dutchess County starting in Hopewell Junction or Poughkeepsie
If you are experiencing any foot pain or problems call local podiatrist Dr. Yavor Geshev at Hollowbrook Foot Specialists, located in Wappinger Falls, NY for an appointment.
By Dr. Yavor Geshev, DPM, FACPM
