The feet and ankle are essential in the ability to run, so it is important to both maintain good foot health and to prevent common foot and ankle injuries like Achilles tendinitis, shin splints, and plantar fasciitis. Stretching should be a vital part of your exercise routine, as it prepares the muscles and surrounding tissues for the repetitive movements inherent in running.
- Calf stretch – Stand in front of a wall with one foot in front of the other, the back leg straight and slightly turned out. Bend front leg until you feel a stretch. For a lower calf stretch, bring the back foot closer to the wall and bend both knees. Hold for 30 seconds.
- Calf raise – Stand on the edge of a step with heels hanging off. Slowly raise your heel, lift and hold and then lower heel until it is below the edge.
- Plantar stretch – While sitting, place one ankle across the thigh of the other. Pull toes back towards shin and hold for 30 seconds.
- Ankle circles – Balance on one leg with other leg in front. Rotate ankle in circular motion 10 times each way.
- Toe points – While standing on one leg, point other toe down and up towards shin, repeating 10 times each foot.
- Balancing – Stand on one foot with eyes open for a minute. Progress to eyes closed, then on a wobbly surface like a trampoline or sponge block.
Due to the amount of stress the feet and ankles endure during running, you may experience a variety of pain or discomfort, especially if you recently started training or increased the intensity of your workouts. To prevent further injury, always consult with a respected board-certified podiatrist for diagnosis and treatment. At Syracuse Podiatry, Dr. Ryan L. D’Amico and his friendly staff are committed to meeting each individual’s needs to regain healthy, strong feet. Whether you have heel pain, bunions, hammertoe, nail fungus, diabetic foot problems, or need surgery, Dr. D’Amico can help! Please contact us or call our office in Fayetteville, NY at (315) 446-3668 to schedule an appointment today!