Exercise Advice For People With Feet Issues - Rightstep Podiatry
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Unit 4, 2 Panama Street
Canning Vale
WA 6155

Exercise Advice

Podiatrists health professionals who deal with prevention, diagnosis and treatment of medical and surgical conditions of the feet, occasionally that also requires rehabilitation.

Initially it is important to get a professional opinion/diagnosis of your presenting complaint. Your podiatrist will organise a short and long term management plan to help to alleviate your symptoms. Treatment may include complete rest or strengthening and stretching of muscles to help your condition.

A number of stretches we issue depends on the injured area but here a few common stretches we usually advise:

Calf Stretches

Calf stretches are important to help avoid the risk of Achilles tendon injuries. Tightness in the calf muscle is associated with plantar fasciitis, and pathologies in the forefoot due to increased pressures.
Plantar Fascia Stretch

Hamstring stretches

Tight hamstrings can reduce the mobility in the pelvis and lower back, tight hamstrings can affect your gait and lead to a an increase risk of injury during sport.
Quadriceps Stretches

Your quadriceps can get tight due to sitting daily at work. Stretching daily helps to loosen up the hips and help to reduce anterior pelvic tilt. Quadriceps tightness can also cause pathologies in the knees and weakness in the hamstrings.
Soleus Stretch

The soleus stretch targets the Achilles tendon more directly if your Achilles is already tight. Keeping this muscle and the gastrocnemius flexible can help avoid foot and ankle injuries.
Towel Scrunch

Strengthens the intrinsic muscles of the foot and helps in the recovery of plantar fasciitis. The towel scrunch can also help to strengthen the ankle.
Saying your prayers

Foot Roller / Iced Water Bottle

Stimulates pressure points, increases circulation and helps to relieve tired achy feet. Using an iced water bottle helps to relieve inflammation in the heel if you have plantar fasciitis.
Towel Scrunch

Strengthens the intrinsic muscles of the foot and helps in the recovery of plantar fasciitis. The towel scrunch can also help to strengthen the ankle.
Hips Stretch

Tightness in the hips in either internal/external rotation can lead to hip pain, lower back and pelvic pain. Internal rotation can also lead to foot and leg pain.

How often should I stretch

It is usually recommended to stretch twice daily and especially before activity. I recommend a gentle 5 min warm up, jogging on the spot or light skipping prior to stretching.

Don’t rush your stretches! Slow and steady wins the race, stretch then hold then release. Hold for at least 30 seconds.

Don’t stretch till it hurts, it should not be painful don’t overstretch!

Slow steady stretches are much more beneficial than quick speedy ones, take at least 10 mins out of your day to stretch and remember to breath through them this will slow you down.

Happy Stretching!

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