According to Runner’s World, there are some simple foot and ankle exercises that can help you avoid post-run pain and injuries such as plantar fasciitis and Achilles tendinitis.
To learn these exercises, keep reading!
(picture by www.ace-pt.org)
Before trying any of these exercises, please consult with your foot and ankle doctor.
To do the calf stretch exercise, stand facing a wall. With your heels down, slowly turn your back knee from the 12 o’clock to 1 o’clock position. Lean until you feel a gentle stretch in your upper calf. Hold this pose for 30 seconds, then switch legs. To target your lower calf, bring your back foot in six inches, bend knees and repeat the stretch again.
A toe spread exercise will work the small muscles in the toes to improve balance and help you roll your feet. While seated on the floor, lay your legs out straight, place a thick rubber band around your toes and spread them apart. Double the band if it’s not tight enough to provide resistance. Hold for five seconds. Do 10 times on both feet. Try this exercise three times a week.
Calf drop exercises will strengthens your calf muscles and tendons near the heel. Stand on a step with forefeet on the edge. Push up with both feet into a calf raise. Lift one leg off the step and lower your other leg so that your heel drops below the step. Take up to 10 seconds to lower it. Repeat 10 times on each foot. Do this exercise three times a week.
In the seated arch stretch exercise, sit down, grab your right toes and gently pull them back, stretching the plantar fascia. Hold for 10 counts, repeat 10 times and switch feet.
Here are some quick daily exercises that work the small muscles in your feet and ankles to help mobility and keep them pain-free.
- Spend a minute walking on your heels, then toes.
- Pick up a marble with your toes. Hold 20 counts, repeat twice, switch feet.
- Lift one toe at a time.
- Sit with your feet flat on the floor and tap them 50 times, keeping heels down.
- Elevate one foot, write the alphabet with your toes, switch feet.
If you have foot pain, do not let it go untreated or it could very well get worse. Get your foot looked at today so that tomorrow is pain-free.
Please call 626-447-2184 (Arcadia) or 818-408-2800 (San Fernando) to speak make an appointment with a foot and ankle doctor about your foot and/or ankle needs.