Stretching

CONDITIONS WE TREAT:

  • Heel & Arch Pain
  • Arthritis & Bone Spurs
  • Diabetic Care
  • Children's Injuries
  • Geriatric Care
  • Dermatology
  • Dermatitis
  • Arterial & Venous Conditions
  • Ingrown Nails
  • Puncture Wounds
  • Advanced Wound Care
  • Skin Grafting
  • Soft Tissue Masses
  • Lumps and Bumps
  • Nerve Conditions
  • Neuropathy
  • Shin Splints
  • Pronation
  • Supination
  • Toenail Conditions
  • Psoriasis
  • Warts
  • Lacerations
  • Gout
  • Infections
  • Metatarsalgia
  • Congenital Deformities
  • Hammer Toes
  • Corns
  • Callouses
  • Pump Bump
  • Hagland's Deformity
  • Posterior Tibial Tendonitis
  • Pre-dislocation Syndrome
  • Hallux Limitus
  • Hallux Rigidus
  • Fibromatosis
  • Sesamoiditis
  • Tarsal Tunnel Syndrome
  • Sports Medicine
  • Sport Injuries
  • Sprains & Strains
  • Plantar Fasciitis
  • Stress Fractures
  • Turf Toe
  • Achilles Tendonitis
  • Injuries
  • Fractures
  • Trauma
  • Bunion
  • Tailor's Bunion
  • Short Metatarsal
  • High Arched Feet
  • Flat Feet
  • Hammer Toes
  • Burns
  • Congenital Defects
  • Neuromas
  • Skin Lesions
  • Joint Implants
  • Rheumatoid Arthritis
  • Degenerative Arthritis
  • Tumors
  • Tendon Repair
  • Scars
  • Contractures

PARTIAL LIST OF TREATMENTS

  • Reconstruction of Foot & Ankle
  • Ankle Distraction for DJD/Trauma
  • Ankle Fusion
  • Arthroscopic Surgery
  • Big Toe Distraction for DJD
  • Bunion Repair
  • Cavus Reconstruction
  • Custom-made Orthotics & Braces
  • Charcot Reconstruction
  • Deformity Correction
  • Cryopen
  • Diabetic Surgeries
  • Electrical Stimulation
  • External Fixation
  • Flatfoot Reconstruction
  • Fracture Repair
  • Hammertoe Correction
  • Ilizarov Frame
  • Iontophoresis
  • Joint Preservation
  • Joint Fusion
  • Ligament Repair
  • Metatarsal Lengthening
  • Mini-External Fixation
  • Neuropathy Treatment
  • Neuroma Surgery
  • Non-Surgical Fracture Healing
  • Physical Therapy
  • Diagnostic Radiology
  • Shock Wave Therapy (ESTW)
  • Tendon Repair & Transfer
  • Triple Arthrodesis
  • Diagnostic Ultrasound
  • Heel Spur Surgery (Endoscopic & Open)
 

Before beginning any exercise regimen, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Stretching exercises should take 5 to 10 minutes and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh (posterior) as well as the anterior muscles.

Some effective stretching exercises to prepare the foot and ankle for exercise include:

  • The 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.
  • The 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 switch to the 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 the stretch for 10 seconds and repeat 10 times. Do not bounce.

Excessive tightness of the calf muscles can contribute to many foot and some knee problems. A key point of injury is the Achilles tendon, which attaches the calf muscle to the back of the heel. When the calf muscle tightens up, it limits the movement of the ankle joint. 

Calf muscle stretching is very useful in the prevention and treatment of many foot problems. Two typical methods for stretching your calf muscles include the wall push-up (described above) and this technique: Standing approximately two feet from a wall. While facing the wall, turn your feet inward ("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.