Ankle sprains, heel pain, and other injuries will leave you sidelined for weeks. Worse, they can linger and become reinjured years later. Foot and ankle injuries are common for athletes and an issue that you can often prevent by stretching. Using a few podiatrist-approved stretches will have a significant difference, so add popular ones to your warm-up.

Prevent Foot Injuries by Stretching

1. Ankle Circles

The ankle joint is extremely complex, and all muscles and tendons are susceptible to strains and sprains. Before any activity, podiatrists recommend you warm the area up with ankle circles. Stand on one foot or lay on your back. Rotate the ankle on your raised foot clockwise and then counterclockwise slowly for several rotations. Switch to the other foot when finished. Take this to the next level by drawing each letter of the alphabet with each ankle.

2. Towel Stretches

The pressure of running can lead to heel and arch pain—injuries that often require a visit to the podiatrist. Prevent them with towel stretches. Sit on the ground with your legs in front of you. Reach forward and wrap a towel around your foot, grasping the ends with each hand. Slowly pull the towel toward you. You should feel the stretch through your foot, Achilles tendon, calf, and hamstring. Hold this for several seconds and release.

3. Foot Rolls

Foot rolls are a fantastic exercise both before and after activity. Lightly step on a golf ball or tennis ball depending on the size of your feet. Slowly roll your foot over it. You’ll loosen stiff muscles, work the heel and ankle, and in general, prepare the area for activity. Doing this after a workout helps release tension.

If you suffer a foot or ankle injury, Dr. Eric D. Trattner of Cleveland, OH, provides the services needed for a speedy recovery. Dr. Trattner is a skilled podiatrist that uses state-of-the-art equipment and treatment options to achieve effective results. He treats several conditions, including heel and arch pain, bunions, hammertoes, and corns. Explore his practice further online and call (440) 333-5350 to schedule an exam.