Properly stretching and warming up before exercising is essential for avoiding injuries. Be sure to include your feet in your physical therapy and warm up routines to help prevent ankle sprains, plantar fasciitis and many other injuries.

3 excellent physical therapy exercises for your feet include the following:

• Calf extensions—While standing on the edge of a step with your heels overhanging lower your heels as far as you can and hold for five seconds. Then flex your feet up as far as you can and hold for five seconds. Repeat ten times with each foot.
• Toe stretches—While in a seated position, cross one ankle over the opposing knee. Pull each of your toes, one at a time, down and hold for five seconds and release. Repeat for each toe. Also, try pulling the toe up and to the side, and hold and release. Repeat 10 times with each toe.
• Sole treatment— While seated, roll a tennis ball or golf ball underneath your foot to give the plantar fascia a good stretch. Then stand on the foot and continue rolling for an even deeper effect. Roll the ball around for several minutes under each foot. Another good sole treatment is to sit on the floor with your legs outstretched. One foot at a time, rap a towel around the middle of your foot, and pull on the ends with your hands and hold for one minute. Repeat the exercise five times for each foot.

Keeping your feet healthy with physical therapy is an excellent way to prevent injuries and if you do suffer an injury to your foot or ankle, seeing your podiatrist is the best way to receive the proper diagnosis and treatment. Call Syracuse Podiatry located in East Syracuse, New York. Dr. Ryan L. D’Amico, Dr. Kathleen Pyatak-Hugar, Donal M. Erickson, DPM and their staff will help you diagnose and treat your foot or ankle condition. Call 315-446-3668 or make an appointment online today.