Many patients can find mild relief when stretches are performed for specific foot conditions. Stretches that may ease the pain of plantar fasciitis are often successful in temporarily reducing discomfort, and completing daily tasks may become easier. Calf raises can strengthen the tendons in the calf muscles and heels, which can ultimately make the arch stronger. This is done by standing on a step and lowering the heels one at a time until a gentle stretch is felt. A stretch that is known as doming can control the arch, which may help to prevent excess pronation. This is accomplished by pressing the toes down while standing, and keeping the heel firmly planted on the ground. The foot will form an arch, and this is an effective stretch when repeated several times. Towel curls are a popular stretch that can strengthen the entire foot. This is done by laying a towel on the floor, and picking it up by using only the toes. There are several stretches that can be done for various parts of the foot. If you would like more information about stretching the feet, it is suggested that you consult with a podiatrist.

Why Stretching Is Important for Your Feet

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Dr. Robert Marcus from Foot & Ankle Center of Teaneck. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first to determine if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.

• Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
• Similar to the previous exercise, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
• Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
• Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising to ice and rest the foot. It is advised that you then see a podiatrist for help.

If you have any questions, please feel free to contact our office located in Teaneck, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.