We believe that informed patients are better equipped to make decisions regarding their health and well being. For your personal use, we have created an extensive patient library covering an array of educational topics. Browse through these diagnoses and treatments to learn more about topics of interest to you. Or, for a more comprehensive search of our entire web site, enter your term(s) in the search bar provided.

What is a Podiatrist?

When To Call a Podiatrist

Foot Anatomy

Overview of Foot and Ankle Problems

Basic Foot Care Guidelines

Foot Problems

Achilles Problems

Ankle Problems

Arch and Ball Problems

Common Foot Injuries

Deformities

Diabetes and Your Feet

Diseases of the Foot

Fungus Problems

Heel Problems

Nail Problems

Skin Problems

Toe Problems

Vascular/Nerve Problems

Medical Care

Diagnostic Procedures

Orthotics

Pain Management

Surgical Procedures

Therapies

Fitness and Your Feet

General Information About Fitness and Your Feet

Exercise Those Toes!

Aerobics

Fitness And Your Feet

Sports and Your Feet

Stretching

Walking and Your Feet

Work Footwear

Foot Care

Basic Foot Care Guidelines

Athletic Foot Care

Blisters

Children's Feet

Corns and Calluses

Diabetic Foot Care

Exercise Those Toes!

Foot Care For Seniors

Foot Self-Exam

Pedicures

Self-Assessment Quiz

Women's Feet

Fungus Problems

Foot Odor and Smelly Feet

Shoes

Anatomy of a Shoe

Athletic Shoe Guidelines

Children's Shoes

Corrective and Prescription Shoes

What To Look For

Getting a Proper Fit

Men's Shoes

Women's Shoes

Your Footprint

Wear Patterns

Links

Government

Associations/Groups

Online Resources

 

 

As always, you can contact our office to answer any questions or concerns.



Before beginning any exercise regimen, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Stretching exercises should take 5 to 10 minutes and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh (posterior) as well as the anterior muscles.

Some effective stretching exercises to prepare the foot and ankle for exercise include:

  • The wall push-up. Face a wall from three feet away, with feet flat on the floor, and knees locked. Lean into the wall, keeping feet on the floor and hold for 10 seconds as the calf muscle stretches, then relax. Do not bounce. Repeat five times.
  • The hamstring stretch. Put your foot, with knee straight and locked, on a chair or table. Keep the other leg straight with knee locked. Lower your head toward the raised knee until the muscles tighten. Hold to a count of 10 then relax. Repeat five times, then switch to the other leg.
  • Lower back stretch. In a standing position, keep both legs straight, feet spread slightly. Bend over at the waist and attempt to touch the palms of your hands to the floor. Hold the stretch for 10 seconds and repeat 10 times. Do not bounce.

Excessive tightness of the calf muscles can contribute to many foot and some knee problems. A key point of injury is the Achilles tendon, which attaches the calf muscle to the back of the heel. When the calf muscle tightens up, it limits the movement of the ankle joint. 

Calf muscle stretching is very useful in the prevention and treatment of many foot problems. Two typical methods for stretching your calf muscles include the wall push-up (described above) and this technique: Standing approximately two feet from a wall. While facing the wall, turn your feet inward ("pigeon toed") and lean forward into the wall, keeping your heels on the floor and the knees extended. Keep your back straight and don't bend at the hips. Hold the stretch for 10 seconds and do the stretch 10 times in a row.