One of the positive things to take away from our COVID-19 pandemic has been that people have spent more time together doing physical exercise outdoors or even just on their own. Gyms were closed but that didn't stop people from biking, hiking, or walking/running. The hi-tech options were home stationary bikes connected to a video program or even a rectangular mirror screen.
No matter how you tried to or will try to exercise, you should stretch the major structures in your feet. Not doing so can lead to unnecessary strains, sprains, and even fractures.
The Achilles tendon, aka. your calf muscle, needs to be warmed up before you put it through different exercises and terrains. An effective method is the wall stretch. This involves putting both hands on the wall in front of you and then placing one foot behind, allowing your other knee to bend. You should feel a comfortable stretch on the calf muscle of the foot that is positioned behind you. Hold this stretch for 15 seconds and do 15 repetitions. Don't forget to do the other side too!
The plantar fascia is your arch ligament. It is stretched similarly, but done sitting down. Place a long towel or stretchy therapy band at the ball of your foot and pull on the towel towards you. Again, hold the stretch for 15 seconds and do 15 repetitions. Switch to the other foot. Voila!
These two simple, quick, effective exercises will prevent a lot of foot injuries. Remember, your foot is an awesome mobile adapter to different shoegear, terrains, speeds, activities, heights, etc. Doing this little bit will keep them in peak condition for whatever exercise or activity you want to do during these difficult times!
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Custom orthotics are one of the most effective, noninvasive tools that exist for correcting foot and ankle problems in children and adults. They are specifically made for your feet, similar to how braces work for correcting the alignment of your teeth.
Sound silly? Well it's not. As we learn more about COVID-19, it is important to remember our foot health also as this is another presenting symptom that can be key in the diagnosis.
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