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Runners Heel Could Improve with a Post-run Stretch

Runner’s heel, or plantar fasciitis, can be a common problem for athletes who train daily.  Now, some people say you can clear up post-running foot pain with a daily foot massage. But that’s not always possible. Instead, after your daily run, consider removing your sneakers and socks to perform foot stretches.

First, that can help soothe the muscles in your feet. To begin with, kneel on a yoga mat or carpet, tuck the toes toward the knees and slowly lower the pelvis to the heels. This position should be held for at least thirty seconds before slowly lifting the hips off the heels. The toes should then be pointed away from the knees before sitting back down on the heels to stretch the tops of the feet. This can be repeated two or three more times to optimally stretch the feet.

Stretching the feet is an important part of any exercise routine if you want to prevent runner’s heel or other painful conditions. To learn more, consult with our team of specialists at Louetta Foot and Ankle Specialists. Our doctors will attend to all of your foot and ankle needs.

Stretching Your Feet to Prevent Runner’s Heel feet running what is pronation

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Good ways to stretch your feet are:

  • Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
  • Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
  • Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain and prevent new problems from arising.

If you have any questions, please contact one of our offices in Spring and Tomball, TX. We offer the newest diagnostic and treatment technologies for all your foot and ankle injuries.

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