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853 Jefferson Ave
Washington, PA 15301
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By Philip S. Pinsker, DPM PC
January 12, 2016
Tags: Stretching  

If you’re like many people, you may have decided that with the New Year you’ll make a serious attempt at getting fit. At Philip S. Pinsker, we’d like to remind you that when it comes to exercising, one of the best things you can do for the health of your feet and ankles (in addition to investing in good quality, well fitted shoes) is to stretch your feet, ankles and calves before working out.

Here are a few easy to do stretches that will help warm up those foot and ankle muscles and ligaments:

  • Pigeon Toed Stretch—place your hands on a wall while standing approximately two feet away from it. Turn both of your feet inward and lean forward, keeping your heels on the floor and your knees extended. Keep your back straight and do not bend at the hips. Hold the stretch for 10 seconds. Relax and repeat 10 times.
  • Wall Push Ups—standing about three feet away from a wall, place your hands on the wall. Lean in towards the wall, keeping your feet flat on the floor and your knees locked. Hold for 10 seconds, then relax. Repeat five times. This stretch and the one above are great for your calves and can help prevent injury to your Achilles tendon.
  • Hamstring Stretch—put your foot up on a railing or table so that it is close to a right angle with the other leg. Keeping the leg on the floor straight and the knee on the other leg locked, slowly lower your head over the raised knee until you feel the hamstring muscles tighten. Hold for 10 seconds, then release. Repeat five times and then switch and do with the other leg.

Tight muscles can lead to several foot, ankle and knee injuries, including strains, sprains, and tendonitis. If you are experiencing pain beyond the normal soreness of starting a new exercise routine, schedule an appointment with Dr. Philip S. Pinsker, our board certified podiatrist, in our Washington office and get your New Year off to a healthy start for your feet and ankles.

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