Injury and Preventative Stretching

Stretching is an important and really essential part of any exercise program, however many people overlook it’s importance or are just too lazy to be bothered with stretching. Performing stretching can help minimise injuries and are used as an essential part to any rehabilitation program when an injury has occurred.

Below you will find a list of common stretches and what areas of the leg and foot they will help you stretch. These exercises/stretches are often part of the injury recovery program that a podiatrist will employ when treating a strain or tissue damage associated with an injury from sporting activities. Feel free to download the pdf files attached and start to incorporate the stretches often to assist with strengthening and recover of your muscles, tendons and joints.

Each exercise helps a range of ligaments and joints and therefore can be used for a range of injuries. The exercises included in the injury treatment programs include:

  • Towel stretch
  • Standing calf stretch
  • Standing soleus stretch
  • Plantas fascia stretch
  • Toe and heel raises
  • Single leg balancing
  • Skipping rope
  • Ankle range of motion

The specific exercise programs for each injury is included below.

Achilles Exercises (achilles-stretch PDF)

Help stretch the achilles tendon and calf (lower limb) areas of the leg. These exercises included:

Ankle Sprain Rehabilitation (ankle rehab – stretch PDF)

Helps re-strengthen the ankle after an injury or sprain.

Plantar Fascia Injury (plantar fascia – stretch PDF)

Helps stretch the inflammation injury (plantar fasciitis) on the soles of the feet.

Thera-band exercises and stretches for the lower leg. (theraband – lower leg – stretch)

Thera-band is a stretchable ‘elastic like’ rubber band that can be used in the treatment and strengthening of lower leg and foot injuries.

 

Note: These stretches and exercises are a guide and do not replace the professional advice of your podiatrist or the rehabilitation program that is specifically tailored to your anatomy, injury and fitness ability. We provide these only as a source of reference and for our patients to download after they have spoken to a podiatrist and been given a treatment program.