The condition of your feet and ankles is essential to your daily run, so it’s important to maintain good foot health and 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.
Six Of Our Top Stretches for Runners
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 the front leg until you feel a stretch. Bring the back foot closer to the wall for a lower calf stretch and bend both knees. Hold for 30 seconds.
Calf raises: Stand on the edge of a step with heels hanging off. Slowly raise your heel, lift and hold, and lower it until it is below the edge.
Plantar stretch: While sitting, place one ankle across the thigh of the other. Pull toes back towards the shin and hold for 30 seconds.
Ankle circles: Balance on one leg with the other leg in front. Rotate the ankle in a circular motion 10 times each way.
Toe points: While standing on one leg, point the other toe down and up towards the shin, repeating 10 times each foot.
Balancing: Stand on one foot with eyes open for a minute. Progress to eyes closed for another minute and switch legs.
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. Always consult with your podiatrist for diagnosis and treatment to prevent further injury.
Here at Georgia Podiatry, we believe in providing optimal foot, ankle, and leg care to our clients. Dr. Evan Brody, Dr. Harshil Patel, Dr. Erin Cupolo, and the rest of the staff at our Kennesaw and Austell locations are ready and eager to help treat your feet. Call us at 678-310-0540 to make an appointment today.