While doing a warm up routine before exercising or playing sports, some people tend to give their feet and ankles short shrift, when in fact you should be paying particular attention to them since they form your foundation and require proper stretching to help prevent injuries.
Some excellent foot and ankle exercises that you can do almost anywhere include:
Arch stretching—While in a seated position with one leg crossed over the knee of the other leg, pull your toes backward and feel a good stretch in the arch of the foot. Hold this stretch for thirty seconds and repeat with other foot. Another arch exercise consists of rolling a frozen water bottle or tennis ball under the arch for a minute or two.
Toe stretching—While seated, stretch your toes back and forth, holding in between for five or ten seconds. Repeat this ten times. Another good toe exercise is to pick up marbles with your toes one at a time and drop them in a cup.
Calf stretching—While supporting yourself standing on the edge of a step, raise and lower your heels back and forth slowly. Hold for ten seconds at the top and ten seconds at the bottom. Repeat ten times. You can also try sitting with your legs outstretched and wrap a towel around your toes. Pull back on the ends of the towel with your arms and hold the stretch for thirty seconds. Repeat with the other foot.
Even with regular stretching and balancing exercises, injuries and accidents will still occur. The podiatrists at Foot Health Podiatry, PLLC, in New York City, NY, are experts in providing the best care for any problems you may be experiencing with your feet and ankles. Sorelis Jimenez, DPM, John W. Fletcher, DPM, and Kamilla Danilova, DPM and the rest of the staff at Foot Health Podiatry, PLLC are happy to help with any questions or concerns you may have. Check out our Ask The Doctor page for answers to frequently asked questions, and never hesitate to give us a call to talk or to make an appointment at 212-845-9991.