Don’t let painful feet slow down your resolutions! Whether your goal is to get back into shape or spend more time doing the things you love, incorporate these stretching routines into your daily stride.
Studies show that developing healthy stretching routines can go a long way to reduce tissue adhesion, improve form, increase range of motion, and, if maintained, can decrease or relieve chronic pain. Let’s check out 5 key foot stretches that you can implement to get your new year’s resolutions started on the right foot.
TIP: Try performing one or all of these stretches before you get out of bed, after sitting for a long period of time, and before you go to bed.
Toe Stretch: Sit with one leg crossed over the other and stretch the arch of the foot by taking one hand and proceed to pull the toes back toward the shin and count to 10. Relax and repeat this process 10 times.
About the Toe Stretch: Researchers from the University of Rochester Medical Center found that patients suffering from painful heel spur syndrome had a 75 percent chance of returning to full activity within three to six months of performing this first stretch 3 times a day.
Towel Stretch: Sit with your legs stretched out in front of you, grab both ends of a rolled towel, and place the towel under the ball of your foot. You can pull back on the towel or stretch your foot into the towel. Move your foot and the towel to massage the affected tissue.
TIP: Try this out with a warmed towel for additional relief! You can also get a similar effect by placing a tennis ball on the ground and then rolling the arch of your foot over the ball.
Stair Stretch: Put the ball of your foot on the edge of a stair or raised surface. Slowly let your heel down so your toes are pointed upward. Make sure you have a railing or wall to keep you balanced and only perform this stretch is bearing weight is tolerable.
Wall Stretch: Face a wall and put your affected foot behind your unaffected one. Keep back leg straight, heel on the floor, and foot turned slightly outward. Lean toward the wall until a stretch is felt. Only do this stretch if weight bearing is tolerable.
Kneel Stretch: Kneel on one foot and place your body weight over your knee. Keep your heel on the ground and lean forward towards your front foot.
Will you be adding daily stretching to your New Year Resolutions? If so, what stretches have worked the best for you? We would love to hear from you!
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