HOW TO STRETCH THE ARCH PART OF YOUR FOOT

May 3, 2011 By Sandra Ketcham

The arch of your foot is supported by a thin ligament that connects the front to your heel. If this support band becomes stiff orinflamed, you may have plantar fasciitis, a condition that causes pain along the arch of the foot when running, toe walking, jumping or suing the affected foot in other ways. In most cases, stretching the arch can relieve your pain and improve your mobility.

Step 1

Sit on the floor and extend one leg straight out in front of you. Bend your other leg to a 90-degree angle so that you can grasp the toes on that foot with your hands.

Step 2

Contract the muscles in the shin of your bent leg to pull your toes up, toward your leg and body. Grab your big toe and pull it toward your body so you feel the arch of your foot stretch.

Step 3

Hold the toe stretch for about 10 seconds and then release. Repeat the stretch 10 to 20 times. If both feet are affected, switch feet and repeat.

Step 4

Stretch your calf muscle and plantar fascia by standing with your hands against a wall and placing your affected foot slightly behind your other foot. Bend both knees and hold for 10 seconds while keeping your heels flat against the floor. Repeat this stretch up to 10 times for each affected foot.

Step 5

Consult your doctor if you experience significant or worsening pain during or following arch stretches. You may suffer from a condition that requires medical or surgical intervention.
  • If you cannot reach your toes to stretch them, the American Academy of Orthopaedic Surgeons recommends wrapping a towel around your big toe and using the towel to pull your toes toward your body.

Things You’ll Need

  • Small towel

References

Article reviewed by Alan Craig Last updated on: May 3, 2011


About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>