Kick foot and ankle pain to the curb with these easy at-home stretches!
If you’re an athlete or physically active person, you’ve probably thought about the stress exercise puts on your feet. Foot and ankle conditions can happen to anyone but most commonly affect runners, basketball players, gymnasts, and soccer players. Each of these sports involves repetitive movements like quick pivots and turns that put the feet and ankles at risk of injury.
Fortunately, there are many ways to reduce pain and restore your range of motion if you’ve suffered an injury, including foot and ankle stretches. However, while at-home stretches and exercises are a great way to reduce pain and other symptoms of an injury, treatment from a licensed physiotherapist can help you achieve optimal health.
Our physiotherapists at Equilibrium in Eagle Creek can teach you more about the best foot stretches to prevent foot and ankle pain and improve performance. Call our team today to learn more and schedule an appointment!
Why Is Stretching Important?
Tight feet can lead to less flexibility and make you more at risk of injury. There are many conditions, like Achilles tendonitis, that can be stretched out to help ease pain. Regular stretches and gentle exercises help to loosen up muscles and tendons and reduce pain. Stretching also keeps the muscles healthy, flexible, and strong, which is important for range of motion in the joints.
What Foot and Ankle Conditions Can Benefit From Stretching?
Our practitioners at Equilibrium in Eagle Creek treat several foot and ankle conditions that can benefit from stretching. These include:
- Plantar Fasciitis: Degeneration of the plantar fascia (tissue in the foot that is exercised during walking and other movements)
- Ankle Sprains: An injury that stretches or tears the ligaments in the ankle. Symptoms include swelling, pain, and limited range of motion.
- Achilles Tendinitis: Damage to the Achilles tendon, which connects the calf muscle to the heel bone.
- Posterior Tibialis Tendinitis: Common condition with runners in which pain and inflammation occur around the inside of your foot.
If you have experienced one of these injuries, it’s important to seek treatment as soon as possible. Our physiotherapists will provide a customized treatment plan that is tailored to your unique needs. We will teach you how to manage symptoms with foot and ankle stretches, as well as provide exercises in the clinic to promote a healthy recovery.
Simple Stretches for Foot and Ankle Pain
There are plenty of stretches that you can do at home to reduce foot and ankle pain and minimize your chance of injury. It’s important that you consult with your physiotherapist to make sure stretches are appropriate for you and your condition. Additionally, all foot and ankle stretches can be achieved in a safe spot, like on a bed or with the support of a chair.
Here are some simple stretches to improve pain, stiffness, or discomfort in the foot and ankle area:
Ankle Circles
- Get into a comfortable position and begin by turning your ankle slowly in circles.
- Keep your movements small, and try to use only your foot and ankle rather than your entire leg.
Toe stretch
- Sit in a chair, and extend your leg with the affected foot or ankle so your heel is on the floor.
- Reach down with your hand and pull your big toe up and back. Pull toward your ankle, away from the floor.
Hold the position for at least 15 to 30 seconds.
Cross-leg ankle stretch
- Sit in a comfortable position with your left leg crossed over your right knee.
- Hold your right foot with your hands.
- Next, use your right hand to bend your left toes and ankle downward, like you’re pointing your toes.
Hold this stretch for 30 seconds on each side.
Standing calf stretch
- Start by standing facing the wall or using a chair. Place one foot about 12 inches in front of you.
- Point your toes up, and slowly lean forward until you feel a stretch in your lower leg.
Each of these help to improve range of motion and alleviate pain and tension. Stretches can be easily worked into a daily routine and are a great way to get moving after sitting for long periods of time.
Call Our Clinic Today!
Whether you’ve been struggling with pain, have endured an injury, or are looking for ways to take preventative action, our physiotherapists at Equilibrium in Eagle Creek are here to help! We can teach you the appropriate stretches for your symptoms and condition and help you manage your pain.
Call us today to learn more about our comprehensive treatment plans and schedule an appointment!
