When you decide to start working out, there are steps that need to be taken to prepare your body for what lies ahead, especially those who are just beginning a work out routine. Too often people will jump right into their exercise of choice without warming up the muscles and end up injured. It is always important to meet with your doctor before beginning a workout routine to discuss which types of exercise are best for you.
Just like any other part of your body, your feet need a good stretch before you begin any workout. These stretching exercises don’t take much time, and help decrease your chances of injury.
- Towel Stretches – Sit with your legs straight out flat in front of you. Take a bath towel and center it underneath the ball of one of your feet. Grasp the ends and gently pull while keeping your knees straight. Hold this position for 15-30 seconds, and repeat 2-4 times.
- Knee Hug – Sit with one leg straight out in front of you and the other leg crossed over with the foot sitting flat on the floor on the outside of your leg. Hug your leg in towards your chest. Repeat on the opposite side.
- Stand in front of a wall and put your hands at shoulder level up against the wall at the level of the chest. Put one foot behind the other and lean forwards while keeping both feet completely flat on the floor. You should feel a gentle stretch, and will want to hold this position for 15-30 seconds. Repeat on the other leg.
Although there are many stretching exercises you can do to protect yourself from injury, these are a great starting point for a newly active person. Make sure you schedule an appointment with us at Advanced Foot Care Centers on Brainerd Road in Chattanooga, TN to discuss your goals with Dr. Gupta, and how to best achieve them.
By: Dr. Rachna Gupta