Stretching

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.

What is a Podiatrist?
When To Call a Doctor
Foot Problems
- General Statistics
- Achilles Problems
  - Achilles Tendonitis
  - Peroneal Tendon Dislocation/Dysfunction
  - Xanthomas of the Achilles Tendon
- Arch and Ball Problems
  - Flat Feet (over pronation)
  - Metatarsalgia (foot pain in ball)
  - Plantar Fibromas (lumps in the arch of the foot)
  - Sesamoiditis
  - Capsulitis
- Common Foot Injuries
  - Ankle Sprain Injuries
  - Broken Ankle
  - Fractures
  - Osteochondritis (stiff ankle)
  - Osteochondromas
  - Shin Splints
  - Sports Injuries
- Deformities
  - Amniotic Band Syndrome
  - Bunions
  - Claw Toe
  - Clubfoot
  - Dysplasia (Epiphysealis Hemimelica)
  - Enchondroma
  - Flat Feet
  - Gordon Syndrome
  - Haglund’s Deformity
  - Hallux Limitus (Stiff Big Toe Joint)
  - Hallux Rigidus (Stiff Big Toe)
  - Hallux Varus
  - Hammertoes
  - Jackson-Weiss Syndrome
  - Mallet Toes
  - Metatarsalgia
  - Osteomyelitis (Bone Infections)
  - Overlapping or Underlapping Toes
  - Peroneal Tendon Dislocation/Dysfunction
  - Sesamoiditis
  - Spurs
  - Tarsal Coalition
  - Posterior Tibial Tendon Dysfunction
- Diabetes and Your Feet
- Diseases of the Foot
  - Arthritis
  - Cancer
  - Freiberg’s Disease
  - Gout
  - Kaposi’s Sarcoma (AIDS related)
  - Kohler’s Disease
  - Maffucci’s Syndrome
  - Ollier’s Disease
  - Raynaud’s Disease
  - Sever’s Disease
  - Sever’s Disease
  - Charcot Foot
- Heel Problems
  - Haglund’s Deformity
  - Heel Callus
  - Heel Fissures
  - Plantar Fasciitis (heel spur)
- Nail Problems
  - Black Toenails
  - Ingrown Toenails
  - Nail Fungus
- Skin Problems
  - Allergies
  - Athlete’s Foot (tinea pedis)
  - Blisters
  - Burning Feet
  - Calluses
  - Corns
  - Cysts
  - Frostbite
  - Fungus
  - Gangrene
  - Lesions
  - Psoriasis
  - Smelly Feet and Foot Odor
  - Swelling
  - Ulcers
  - Warts
- Toe Problems
  - Bunions
  - Claw Toe
  - Digital Deformity
  - Hallux Limitus (stiff big toe joint)
  - Hallux Rigidis (rigid big toe)
  - Hallux Varus
  - Hammertoes
  - Intoeing
  - Overlapping, Underlapping Toes
  - Subungal Exotosis (bone spur under toenail)
  - Turf Toe
- Vascular/Nerve Problems
  - Acrocyanosis
  - Alcoholic Neuropathy
  - Chilblains (cold feet)
  - Erythromelalgia
  - Ischemic Foot
  - Neuroma
  - Spasms
  - Venous Stasis
- Ankle Problems
  - Ankle Sprain
  - Chronic Lateral Ankle Pain
  - Osteochondritis
- Fungus Problems
  - Common Fungal Problems
  - Athlete’s Foot (Tinea Pedis)
  - Fungal Nails
Foot Care
- Basic Foot Care Guidelines
- Self-Assessment Quiz
- Athletic Foot Care
- Blisters
- Bunion Prevention
- Burning Feet
- Children’s Feet
- Corns and Calluses
- Diabetic Foot Care
- Foot Care For Seniors
- Fungus Problems
  - Athlete’s Foot
  - Common Fungal Problems
  - Fungal Nails
  - Other Tips
  - Prevention
- Ingrown Nails
- Osteoporosis
- Foot Odor and Smelly Feet
  - Prevention
  - Treating Foot Odor
- Pedicures
- Foot Self-Exam
- Women’s Feet
  - High Heels
  - Pregnancy
  - Stockings?
  - Women Over 65
- Your Feet at Work
- Exercise Those Toes!
Medical Care
- Pain Management
  - General Information and Tips
  - Pain Management for Specific Conditions
- Diagnostic Procedures
  - Computed Tomography
  - MRI
  - Ultrasound
  - X-Rays
- Orthotics
- Surgical Procedures
  - Achilles Surgery
  - Ankle Surgery
  - Arthritis Surgery
  - Arthroscopy
  - Bunion Surgery
  - Cyst Removal
  - Flatfoot Correction
  - General Information
  - Heel Surgery
  - Metatarsal Surgery
  - Nerve Surgery (Neuroma)
  - Toe Surgery
  - Hammertoe Surgery
- Therapies
  - Athlete’s Foot Treatment
  - Cryotherapy
  - Extracorporeal Shock Wave
  - Neurolysis
  - Physical Therapy
  - Iontophoresis
Fitness and Your Feet
- Aerobics
- Exercise Those Toes!
- Fitness And Your Feet
- Sports and Your Feet
  - Jogging and Running
  - Basketball
  - Baseball
  - Cycling
  - Golf
  - Tennis
- Stretching
- Walking and Your Feet
- General Information About Fitness and Your Feet
- Work Footwear
Shoes
- Anatomy of a Shoe
- What To Look For
- Your Footprint
- Wear Patterns
- Children’s Shoes
- Corrective and Prescription Shoes
- Men’s Shoes
- Women’s Shoes
- Athletic Shoe Guidelines
- Getting a Proper Fit
Links
- Government
- Online Resources
- Associations/Groups
Foot Anatomy
Overview of Foot and Ankle Problems
Basic Foot Care Guidelines