Tooronga Podiatry

Podiatry stretching program

Tooronga Podiatry has been working to provide you some tailored stretching and exercises program following your appointment with us.

During your Consultation your Podiatrist will have advised you on a number of stretching and strengthening exercises to get you on your way back to better foot health. 

Calf Stretch

Start by standing with one foot forward and one foot back, with your front knee slightly bent and your back knee straight. Place your hands on your hips and bend your front knee so you can feel a stretch in your back calf muscle. Hold the stretch for the prescribed time and then stand back up to complete the exercise. Remember to keep your head up and chest tall throughout the exercise.

Calf Stretch - With Support

Start by standing with your feet hip width apart, head up, and chest tall, with your hands resting on the chair. Step back with one foot, with your front knee slightly bent and your back leg straight. Keeping your chest tall, bend your front knee so you can feel a stretch in your back calf muscle. Hold the stretch for the prescribed time and then stand back up to complete the exercise. Remember to keep your chest tall and back leg straight throughout the exercise.

Calf Stretch - On Steps

Start by standing on the step with your head up, chest tall and your hands resting on the chair. Place the toes of one foot on the step and lower your heel down below the level of the step. Your front knee should be slightly bent, and your back leg should be straight. Keeping your leg straight, lower the heel of your back foot down so you can feel a stretch in your back calf muscle. Hold the stretch for the prescribed time, and then raise your foot back up to complete the exercise. Remember to keep your and chest tall and back leg straight throughout the exercise.

Calf Stretch - Knee Bent (Soleus)

Start by standing with your feet hip width apart, head up, chest tall, and your hands on your hips. Step back with one foot, keeping both of your knees slightly bent. Keeping your chest tall, bend your front knee so you can feel a stretch in your back calf muscle. Hold the stretch for the prescribed time and then stand back up to complete the exercise. Remember to keep your chest tall and knees slightly bent throughout the exercise.

Hamstring Stretch - Standing

Start by standing with your feet hip width apart, head up and chest tall. Step out with one foot and rest your heel on the ground, keeping your leg straight. Bend down and with one hand, grip your toes and gently pull them towards the ceiling. You should feel a stretch in the muscles on the back of your thigh. Hold the stretch for the prescribed time and then relax to complete the exercise. Remember to keep your leg straight throughout the exercise.

Hamstring Stretch - Sitting

Start by long sitting with your head up and chest tall. Bend your knee and place the bottom of your foot on the inside of your opposite leg. Keeping your back straight, bend forward, bringing your chest towards your knee and sliding your hands down towards your foot until you feel a stretch in the back of your thigh. Hold the stretch for the prescribed time, then sit up straight to complete the exercise. Remember to keep your leg straight throughout the exercise.

Stretching plays a crucial role in lower limb rehabilitation, offering a myriad of benefits for individuals seeking podiatric care. Specifically tailored stretching routines aid in increasing flexibility, which is essential for restoring optimal joint range of motion and preventing stiffness. For patients in Malvern, Toorak, and other nearby suburbs like Hawthorn and Glen Iris, incorporating targeted stretches into their rehabilitation plans can contribute to improved muscle elasticity and joint function.

All these exercises should only be undertaken when prescribed by your Podiatrist. If you are unsure about any of the activities, get in contact with us straight away. 

 

All the videos were produced by Vald Hub. https://www.valdhealth.com