Our podiatrists often prescribe stretching exercises to our patients as part of their comprehensive treatment plan. These stretches are often simple and straightforward movements, but they hold a lot of power in helping accelerate recovery from pain or injury, while in many cases, working to help prevent the problem from recurring in the future.
Why Have I Been Prescribed Stretching Exercises?
If your podiatrist has prescribed stretching exercises as part of your treatment plan, it means that they have identified that you have one or more muscles, ligaments or joints that are stiff, dysfunctional or contracted (too tight). These discrepancies are likely changing the way the muscles work, and therefore how your feet or legs function. In many cases, tight muscles, contacted ligaments or stiff joints are a contributing factor to a range of foot and leg pains or injuries. Therefore, treating your current foot or leg problem will involve addressing that tightness.
Stretching Helps Prevent Future Injury
In many cases, stretches can also help prevent future injuries. This works because having tightness can alter the way your foot functions, resulting in an area like the ball of your foot being overloaded. This overloading and excess pressure can lead to injury. By addressing the tightness, we remove this causative factor, thereby reducing the likelihood of your pain returning (for that reason, anyway).
Our podiatrists here at Masterton Foot Clinic always have a long-term focus and want to see you healthy, active and thriving not only after your treatment period with us, but for decades to come. Hence, your treatment plan will always contain a range of ways beyond stretching to help reduce the likelihood of pain recurrence in the future.
Each Stretch Has A Purpose
It may be confusing to understand why you’re being asked to stretch your calves for forefoot pain, but you can be assured that every stretch we prescribe has a very specific purpose in supporting your recovery and your long term outcomes. In this example, calf tightness can cause your heel to lift early during the gait cycle, meaning you spend more time loading your forefoot with every step. This can cause forefoot pain and problems.
Regular stretches also have fantastic circulation-boosting benefits that increase blood flow to our muscles, help your body prepare for movement and exercise, and generally support our flexibility for our daily activities.
We Work With Your Goals And Abilities
Our podiatrists do not hold a one-size-fits-all approach to stretches – or any of our treatments. Your stretching program will be prescribed specifically for you, based on the results of your assessment, your flexibility and range of motion testing, and the results of your video gait analysis.
We also tailor your program to your abilities and your preferences – we won’t prescribe exercises that are too difficult, we design them to help you see the results and recovery you want in the best time possible.
Remember:
- Stretching may feel tight, but it should not feel painful. If you experience pain, please stop your stretch and let your podiatrist know at your next appointment.
- Avoid ‘bouncing’ in your stretches, these can push you too far and cause damage. Go slow and take it easy.
- Follow the stretching times and frequency set out by your podiatrist – they’ve instructed this for a reason. If you can’t finish all the stretches one day, remember that some are always better than none.
FAQs
How often should I do stretching exercises?
Your podiatrist will provide clear instructions on how often you should be stretching. Often, your routine will be daily, as well as before commencing any exercise.
Should I stretch before or after exercise?
The simple answer is both, although you may be given different stretching variations to complete before and after your exercise. Typically, pre-workout stretching involves dynamic stretching, which moves the joints through a range of motion, can help warm up the muscles, increase blood flow, and improve mobility before exercise. Post-workout stretching is typically static stretching, which involves holding a stretch for 15-30 seconds, can help improve flexibility, reduce muscle tension, and aid in recovery after exercise.
How long should I hold a stretch?
When it comes to holding a stretch, the general recommendation is to hold the stretch for at least 15-30 seconds. This allows enough time for the muscles to lengthen and relax, which can help improve flexibility and reduce muscle tension. Holding the stretch for longer than 30 seconds may not provide additional benefits and can increase the risk of injury, especially if you are pushing beyond your range of motion.
Can stretching exercises help with injury prevention?
Yes, they can support injury prevention by improving your flexibility and range of motion, addressing existing muscle tightness and imbalances, and enhancing your muscle performance while reducing muscle tension.
Are there any risks associated with stretching exercises?
Your podiatrist will consider any risks when prescribing your specific stretching program. The main thing is that you should focus on good form and technique when completing your exercises, and never overdo it or continue stretching into pain.
Can I add other stretching exercises to my routine other than what I’ve been prescribed?
Generally, you want to stick to the routine prescribed by your podiatrist. If you feel like your routine is too easy, please raise this at your next appointment. Adding new exercises to the routine (or increasing the intensity) adds to your risk of accidental injury or further pain – unless they are recommended by another health professional like a physiotherapist that understands your current rehab goals.