One of the most common clinician recommendations each and every appointment is stretching. It is an important part of any treatment plan to help improve any foot pain or condition. Stretching may seem like a basic daily task, however when completed in conjunction with other treatment methods stretching can be extremely beneficial to getting you back to that active lifestyle you’re missing since the pain or discomfort began.
Several stretching exercises can help get you on your feet to be more active every day. Here are a select few that we at BioPed love to recommend.
The first 3 we’re going to talk about are best done first thing in the morning – as in before you even get out of bed!
The Alphabet Stretch: to start, dangle one foot or both feet over the side of the bed making sure they do not touch the floor. Then, imagine your big toe is a pen – use that pen to slowly write the alphabet from A-Z in the air. Repeat this on each foot.
The Plantar Fascia Stretch: if you’re having pain in one foot over the other, cross the painful foot over the opposite leg so that the ankle is resting on the thigh just above the knee. Then, place your fingers from the same sided hand across the base of your toes and pull your toes back towards your shin – moving your foot up and down. You should try and hold the stretch for 10 seconds while relaxing for 5 seconds in between. Try to repeat this 10 times!
The Towel Stretch: for this one, you’ll want to keep a small towel (or even a t shirt) beside your bed. You’ll wrap it around your foot while holding the ends firmly and pull your forefoot back towards your shin. Hold for 20 seconds while resting for 5 seconds and repeat on both feet.
Our feet can get sore and tired throughout the wear and tear of our daily activities, this is why it is also important to end your day with a few stretching exercise, or even try to complete them during your day.
Here’s a few of our favourites…
The Stair Stretch: holding onto a handrail, start with standing with both feet on the same stair and lower your heel below the level of the stair until you feel a stretch. Keeping your knee straight, hold the stretch for 20 seconds while resting for 5 seconds and repeat on each foot.
The Runner’s Stretch: don’t worry, you don’t have to be a runner to be able to do this stretching exercise! With arms and feet shoulder width apart, place both hands on a wall in front of you. Complete a lunge, or place your right toes against the wall, step your left foot back about and lean into the wall with your hips until you feel a calf stretch. Hold for 20 seconds while resting for 5 seconds and then repeat on each side 5 times.
The Fascial Chain Stretch: Sit with your legs stretched out in front of you and reach for your toes/foot with the opposite hand. Turn your palm facing up and keep your legs straight – you’ll want to hold this for 30 seconds while resting for 5 seconds and repeat 3 times.
Although custom foot orthotics and proper footwear can solve a lot of your foot problems, stretching programs are crucial to accelerate the healing process. They play an important role not only in healing foot problems but also foot health and the treatment of many lower limb ailments. Head to our locations page to find the closest BioPed clinic near you and book a risk-free assessment with one of our clinicians today!
