The Importance of Stretching

Stretching, also aptly known as “warming up,” can help improve blood circulation and blood flow to your muscles. It can help improve muscle flexibility, increase your range of motion, and reduce the risk of injury or inflammation. Without stretching, the muscles in your feet can shorten and/or become tight, and one wrong or sudden movement can mean big trouble. Just as you warm up your automobile engine before driving off, you should stretch and warm up before starting a long day on your feet.
Stretching the feet is not only preventative. It can also help alleviate pain and discomfort in the feet and lower legs. 

Some Foot Stretches to Try

We’re going to share some foot stretches you can try at home, but check with your podiatrist before you start any of these exercises if your feet and ankles hurt too much or if you have arthritis or diabetes. Also, do not push so hard that it hurts. These stretches should provide relief, not pain.

• Limber up your ankles by sitting in a chair and lifting one leg up off the floor, then make circles with that foot by rotating it in a clockwise direction 15 times and then counterclockwise 15 times. Repeat with your other foot. 
• To stretch the bottom of the feet, stand up and step your left leg back with your heel raised and toes pressed against the ground. Hold this for 20 to 30 seconds and repeat with your right foot.
• To stretch the top of the feet, stand up then raise your left heel and curl your toes under, pressing the top of your toes against the ground. Hold this for 20 to 30 seconds and repeat with your right foot.

Again, stop if any of these stretches cause too much pain. The information in this article should not be used as a substitute for direct medical advice from your physician.

When to See a Podiatrist

If stretching does not alleviate the pain or aching in your feet and ankles, you should have the chronic pain evaluated by a qualified podiatrist. Also consider visiting a podiatrist if you have arthritis or diabetes. The professionals at Podiatry Centers of Maryland offer foot pain treatment as well as diabetic foot care. We are always happy to take your call.