Stretching

Links

American Board of Podiatric Surgery

The American Board of Podiatric Surgery (ABPS), in accordance with standards published by the National Committee for Quality Assurance (NCQA), conducts primary source verification of the podiatric medical school graduation, residency training completion, and state licensure for each ABPS member.  It is the recognized board certification organization by the American Podiatric Medical Association and the American College of Foot & Ankle Surgeons.

American College of Foot & Ankle Surgeons

The American College of Foot & Ankle Surgeons (ACFAS) is a professional society of more than 6,000 foot and ankle surgeons.  Founded in 1942, ACFAS seeks to promote the art and science of foot, ankle, and related lower extremity surgery, address the concerns of foot and ankle surgeons, and advance and improve standards of education and surgical skill.

Foot Health Facts-Healthy feet for an Active Life

The patient education website of the American College of Foot & Ankle Surgeons.

American Podiatric Medical Association

Founded in 1912, the American Podiatric Medical Association (APMA), headquartered in Bethesda, Maryland, is the leading resource for foot and ankle health information.  Currently, the organization represents a vast majority of the 15,000 podiatrists in the country.  In addition to the national headquarters, APMA boasts 53 state component locations throughout the United States and its territories, as well as affiliated societies

Virginia Podiatric Medical Association

The state component of the APMA.

American Academy of Podiatric Sports Medicine

The American Academy of Podiatric Sports Medicine serves to advance the understanding, prevention and management of lower extremity sports and fitness injuries.  Useful articles and various athletic shoe lists are found on this site.

American Professional Wound Care Association

The American Professional Wound Care Association is a non-profit medical association welcoming all medical specialties involved in treating the various forms of non-healing wounds, including diabetic, vascular, ischemic, pressure ulcers, burns and cancer.

Northcoast Footcare

Northcoast Footcare is an online resource for reliable and up-to-date foot health information. Northcoast Footcare, Inc has a complete resource of patient information for common foot conditions, such as plantar fasciitis, tendonitis and bunions as well as step by step tratments for each condition.  We believe that images, diagrams and illustrations are the best way to help individuals understand their foot problems.  Northcoast Footcare has the greatest number of graphicson the web for help on diagnosis and treatment of foot and ankle conditions.  Content and articles written by Christine Dobrowolski, DPM, MS.

American Diabetes Association

The American Diabetes Association mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes.  This site is an excellent resource for anyone desiring more information about diabetes.

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.