Stretching the feet and ankles is an effective way to improve flexibility, reduce discomfort, and support overall foot function. Regular foot and ankle stretching can help loosen tight muscles and tendons, increasing range of motion and reducing stiffness. It may also aid in preventing injuries such as Achilles tendon strains and heel pain. Improved flexibility and circulation contribute to better balance, particularly beneficial as people age. The circulation stretch involves pointing and flexing the toes while seated to promote blood flow and mobility. The towel foot stretch targets the muscles of the feet and calves by using a towel to gently pull the foot back while flexing and pointing against resistance. The calf and foot stretch involves lying on your back, bending the knees slightly, and using a towel to pull the foot toward the body to stretch the back of the leg and foot. A chiropodist can assess any limitations, recommend appropriate exercises, and address underlying foot issues. If you need guidance to manage foot problems, it is suggested that you schedule an appointment with a chiropodist.
Stretching the feet can improve their flexibility and overall strength, and can help prevent or reduce the impact of foot injuries. For more information about stretching your feet, please consult with Paul A. Scotti, D.Ch from West Toronto Foot & Ankle Clinic Inc. . Our chiropodist will assess your condition and provide you with quality foot and ankle treatment.
Why Stretching the Feet Is Important
Your feet support the weight of your entire body as you go about your daily activities. As with any other part of your body, stretching and exercising the feet can help maintain their overall health, reduce foot pain, and prevent future injuries.
How to Stretch
There are a variety of foot stretches and exercises that you may try. It is recommended that you speak with a chiropodist to learn which exercises are best for you.
Some examples include:
Heel Raises - Hold onto a wall for balance as you slowly rise up on your tiptoes. Hold the position for several seconds, then lower your feet back to the ground. Repeat 10 times.
Toe Splay - Sit in a chair with your feet flat on the ground. Spread your toes as far apart as you can, holding for several seconds. Repeat 10 times.
Towel Scrunches - Sit in a chair and lay a towel flat on the floor in front of you, placing your foot on top of it. Using only your toes, scrunch up the towel pulling it towards you. Repeat several times with each foot.
Plantar Fascia Massage - Sit in a chair and place a round or cylindrical object (such as a tennis ball, water bottle, or foam roller) under the arch of your foot. Slowly push your foot forward and backward while applying pressure to the object. Maintain the object between your heel and toes. Do this for about 30 seconds. Repeat on the other foot.
If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.
