A great deal of demand is placed on your feet, so it’s only fair that you reward your hard-working extremities for getting you where you need to go on a daily basis with Dr. Goldbaum’s five stretches for healthy feet.
Your feet flex and change shape with each step, which means you’re working out your feet throughout the day as you walk or exercise. Without proper stretching, the muscles and tendons in the bottom of your foot can become sore and inflamed.
The most common foot problem that you can avoid by stretching is plantar fasciitis, which occurs when the ligament that supports your arch becomes strained. This condition causes inflammation of the plantar fascia ligament which runs along the bottom of the foot, which can lead to a painful, stabbing sensation in your heels.
In the end, exercising your feet on a regular basis not only improves overall foot health, but may also reduce your risk for injury.
Here are five stretches to help keep your feet in tip-top shape:
1. Towel Stretch
Step 1: Sit on the floor with your legs straight in front of you.
Step 2: Take a towel and place it around your toes.
Step 3: Gently pull the towel towards you and hold for 15 to 30 seconds before releasing.
2. Towel Lifts
Step 1: Sit on the floor with your legs extended in front of you.
Step 2: Bend your left knee and put your left foot flat on the floor.
Step 3: Place a towel around your right ankle.
Step 4: Grasping the ends of the towel, use it to pull your right leg up. It’s important to keep your right leg straight and keep your buttocks firmly on the floor as you do so. Hold the stretch for several seconds.
Step 5: Lower your right leg to the floor and repeat the same motions with your left leg.
3. Step Stretch
Step 1: Stand on a step with your heels extending beyond the edge. (You may want to hold onto something for balance)
Step 2: Shift your weight toward your heels, slowly lowering your heels down, and hold for 10 to 15 seconds to gently stretch the muscles and tendons in the back your lower leg.
Step 3: Lift your heels to their starting position and repeat five to 10 times.
4. Toe Stretch
Step 1: Sit cross-legged.
Step 2: Interlace your fingers of the right hand with the toes of the left foot.
Step 3: Gently spread your toes away from each other.
Step 4: Hold for up to one minute, then switch to the other hand and foot.
5. Golf Ball Stretch (A favorite for Floridians)
Step 1: Take a golf ball, and roll it back and forth from your toes to your heels.
Step 2: This is one of the most popular home remedies for plantar fasciitis and can be done several times throughout the day.
We hope these simple stretches will go a long way in helping to ease your foot pain.
It’s important to always remember that a little stretching goes a long way!
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The content on this website is for informational purposes only. Do not rely or act upon information from www.DelrayBeachPodiatry.com without seeking professional medical advice. If you live in South Florida and would like a consultation with Dr. Ian Goldbaum, a podiatric physician and surgeon with over 30 years of experience, please see our contact information below:
16244 S. Military Trail #290, Delray Beach, FL 33484
2900 N. Military Trail #210, Boca Raton, FL 33431 (SOUTH BLDG)
8198 Jog Road #100, Boynton Beach, FL 33472