During athletic activities, the feet and ankles are the first joints to make contact with the ground. They absorb the shock of the body's movements, protecting the legs, spine, and neck. If the muscles surrounding these joints are weak, it could result in an injury, causing foot pain and affecting the rest of your body. Try these stretches to help prevent foot and ankle injuries. 

Foot and Ankle Stretches

1. Towel Stretch

This stretch helps avoid foot pain by ensuring your calf muscles and Achilles tendons can move freely. It can also help prevent or treat plantar fascitis. Sit on the floor with your legs in front of you and your feet together. Holding a towel by both ends, place it across the bottom of your feet, just beneath your toes. Keeping your back straight and shoulders down, gently pull the towel, bending your toes toward your knees until you feel your calves and ankles stretch. Hold this position for 15 seconds, then release. Repeat the stretch three to five times.

You can also perform this stretch on one foot at a time, slightly bending the knee of the inactive leg for comfort and support. If you currently have an injury or experience pain, consult a doctor before attempting any stretches. 

2. Toe Curls

Sit in a chair with your feet flat on the floor. Place a small towel, like a hand towel, on the floor with the short side facing you. Place the toes of your right foot just over the short edge of the towel. Grasp the towel with your toes by bending them inward, slowly pulling the other end of the towel toward you. Do this movement five times, then switch to your left foot. Repeat the stretch three to five times on each foot. 

This exercise prevents foot pain by building up the flexor muscles and improving strength. Try making it a little more challenging by placing a light weight on the end of the towel, but be careful not to overdo it. 

3. Ankle Circles

Prevent foot pain by doing this simple stretch before a workout. Stand with your feet hip-width apart and your arms to your sides. Shift your weight to your left leg and lift your right leg slightly off the ground. Rotate your right foot in a clockwise direction, making small circles with your ankle. Do this for 30 seconds, then repeat the action on your left foot. 

This opens up the joints in your ankles, releasing tension and improving flexibility. It also helps warm up your feet and calves, which helps prevent injuries. For a variation, instead of a circular motion, try spelling out the alphabet with your ankles.

If foot pain is interfering with your workout, talk to the experts at Advanced Foot Care Center of Rochester, in Fairport, NY. This experienced team combines state-of-the-art techniques with high-quality care to develop a personalized treatment plan for each patient. Call them today at (585) 249-0020 or visit them online.