Do know that by ignoring your feet and ankles, you are going to be inviting even more trouble? It doesn’t just cause long lasting pain and soreness but also comes with a price which you might have to pay by compromising on your health and fitness routine that you are so addicted to following religiously. You have already read a lot about Plantar Fasciitis and Achilles Tendinitis. These are much talked about and among the most common issues that plague runners.
Did you know that there are several exercises as well that you can do relieve your feet of any stubborn pain and stiffness? You can do these when you find it difficult to stand or walk or run or perform any of your daily activities. The following exercises can and will help you prevent foot injuries and also in many cases help you in gaining strength when you are in recovery mode. These are a few simple yet effective post-run moves you can perform to ease your pain and avoid injury.
Don’t Forget To Perform Regular Calf Stretches
It can relieve very old foot and heel pain and to do this you first have to stand facing a wall. Your knees should be shoulder wide and toes facing straight ahead. Now step backward with one foot so that you are in the walking position. Begin by slowly rotating your back knee from the 12 o’clock to 1 o’clock position. Now lean until you are able to feel a stretch in your upper calf. You need to hold this position for 30 seconds and then switch legs. Now when you want to target your lower calf, you need to bring your back foot in by 6 inches. Now bend your knees and repeat the stretch. You can do this after your every running session.
You Can Also Perform The Toe Spread
It is for you when you need to work out the small muscles in your toes. This helps you improve your balance and also assists you in rolling your feet through the full range of motion which is very crucial for the flexibility of your joints. And for this you need to first be seated. Then place a thick rubber band around your toes. Now begin to spread them apart as much as you can. You can also add more rubber bands to increase the resistance. Hold this position for 5 seconds and do it 10 times on both your feet, 3 to 4 times a week.
Calf Drops For Stronger Calves And Heels
This exercise is very effective in strengthening your calf muscles and tendons situated close to your heel. To do this move correctly you will need to stand on a step. Place your forefeet on the edge of it and then begin by pushing up with both your feet. This position is called a calf raise. You can also lift one leg off the step and increase the resistance on the one that is still rested on the step. You can hold this position for 10 seconds on each foot. Do it 3 to 4 times in a week.
Increase Your Flexibility With A Seated Arch Stretch
When you need to increase the flexibility in your arches and ease arch pain, you can perform this one movement and begin by sitting on the ground, with your feet right in front of you and legs stretched out. Now grab each one of your toes one by one and gently pull them back. This stretches out the plantar fascia. Hold this position for 10 counts for each toe and repeat 10 times for each foot. You can do this after running. Other than this it is always advised to invest in the right footwear and the most suitable orthotics that provide your feet and ankles ample support and also prevent any possible injuries by improving your gait.