Proper foot care is beneficial for anyone of any level of physical activity. Whether you spend most of your day sitting at your desk or dashing from one place to the next, your feet require extra attention. The tops of the feet are prone to injuries and conditions such as inflammation and bruising. Try integrating stretches into your normal exercise routine to prevent injury, relieve muscles and build strength.
Quadriceps and Foot Stretch
Stand next to a wall or chair for support and balance. Keep one foot on the floor and grasp the other foot with the same side hand, bending the knee so the heel of your foot presses toward the buttock. Hold the stretch for five cycles of breath or 30 seconds. Repeat with the opposite foot. This stretch is not only beneficial for the quadriceps, but also for the muscles and tendons that run down the length of the shin and over the top of the foot toward the toes. Do this regularly to prevent inflammation and bruising.
Anterior Shin Stretch
Stand firmly on your right foot and press the tops of your left toes down against the floor. You can do this with your shoes on or off, but off is more effective. Hold for five cycles of breath or 30 seconds. Repeat with the opposite foot. This stretch counters the effects of compression on the foot, which can result from shoes that are tightly laced or too small for the foot.
Intense Seated Stretch
Begin on hands and knees with legs pressed together. Carefully press your hips back toward your heels. Your weight will bear down on your legs and press the top sides of your feet into the floor. If possible, sit back onto your heels and upright, resting your hands in your lap. If you are able, hold for five breaths or 30 seconds, but only if you do not experience pain or discomfort.
Intense Seated Stretch Variation
From the intense seated stretch, curl the toes under so that you are balanced on the balls of your feet and your knees. Continue to sit back on your heels if you do not feel pain or discomfort. This stretch elongates the muscles and tendons along the underside of each foot, but also compresses the top side, countering and balancing the effects of the initial posture.
References
- University Foot and Ankle Institute: Foot Stretches
- "The Concise Book of Muscles"; Chris Jarmey; 2008
