Podantics Podiatry Adelaide
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Stretching

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Daily stretching can be effective in reducing tension in the muscles and tendons and when done properly can benefit posture, coordination, and increase flexibility. Stretching should be done regularly and only after you have sufficiently warmed up unless otherwise advised by your podiatrist. The reason for this is that stretching cold muscles can directly contribute to pulled and torn muscles. It's also important to stretch after a workout as well!

Stop if it hurts. Stretching should never cause intense pain. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.

Maintain each stretch for 10–30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Stretch the muscles gradually and don't force it. Avoid bouncing the stretch as this may damage the muscle you are trying to stretch.

Remember to breathe.

Calf Stretches  (Achilles Stretches)

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Stand with feet facing straight forward hip to shoulder width apart.

Take a step forward & bend the front leg. Keep the back foot flat on the floor & pointing straight ahead to create a stretch in the calve of the rear leg. Rest the hands on the thigh for support (you could also try standing in front of a wall & using that for support).

Hold for 20 Seconds
Repeat 3 times, 3 times a day or as recommended by your podiatrist

Caution
  • Don't lift your back heel
  • Make sure your feet face forward.
  • Don't arch your back
  • Don't bounce the stretch
  • Be gentle. Excess force can damage the muscles.

Hamstring Stretches

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Come to a sitting position with your legs flat out in front or you.

Slide the sole of one foot into opposite inner thigh. Be sure that the foot of the straight leg points upwards Place your hands on the floor for support & lean forward by rotating the pelvis forward at the hip.

Hold for 20 seconds
Repeat 3 times and perform this stretch 3 times a day or as recommended by your podiatrist

Caution
  • Don't arch your back
  • Don't hunch your shoulders
  • Don't bounce the stretch
  • Be gentle. Excess forces can damage the muscles.


The Stick Figures Guide to Stretching:

Gastrocs / Calf stretch

 
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Soleus Stretch

 
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Plantar fascia stretch

 
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Hamstring Stretch 1

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Hamstring Stretch 2

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Hamstring Stretch 3

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Contact Us

Unley Rd: 08 8272 8755
Magill: 08 8364 0112

supporter of:
www.thefootshop.com.au

Services

General Podiatry
Children's Podiatry
Foot Pain
Ingrown Toenail Surgery
Orthotics & Biomechanics
Sports Podiatry
Skin & Nail Care

Foot Conditions

Cracked heels
Foot & Ankle Injuries
Heel Pain
Ingrown Toenails
Nail Problems
Plantar Fasciitis
Diabetic Feet
Sports Podiatrist
Podiatry Association Member
Ph: 08 8364 0112
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  • Home
  • About Us
    • Our Team
    • Latest News
    • NDIS Podiatry
  • Podiatry
    • General Podiatry
    • Heel Pain Centre
    • Childrens Podiatry
    • Skin and Nail Care
    • Cracked Heels
    • Diabetic Podiatry
    • Biomechanics and Orthotics
    • Nail Surgery
    • Foot & Ankle Injuries
  • Pedicures
  • Conditions
    • Heel Pain >
      • Heel Spur
      • Plantar Fasciopathy
      • Plantar Fasciitis
      • Sever's Disease and Heel Pain in Children
    • Heel Callus Cracked heels
    • Foot Conditions >
      • Achilles Tendonitis
      • Ankle Pain and Sprains
      • Bunion's
      • Cold Feet
      • Flat Feet (over prontation)
      • Foot Cramps
      • Gout
      • Toes Deformities
      • Hot Feet
      • Mortons Neuroma
      • Overlapping Toes
      • Posterior Tibial Tendonitis
      • Shin Splints
      • Smelly Feet
      • Swollen Feet
      • Tendonitis
    • Ingrown Toenails
    • Nail Problems >
      • Fungal Toenails (onychomycosis)
    • Skin Problems >
      • Athletes Foot & Tinea
      • Blisters
      • Calluses
      • Chilblains
      • Corns
      • Warts
    • Diabetic Feet >
      • Diabetic Foot
      • Diabetic Shoe Wear
      • Foot Ulcers
      • Peripheral Neuropathy
  • Childrens Feet
    • Pregnancy and Feet
    • How to promote health feet in children and babies
    • Children and shoes
    • Paediatric flat feet
  • Sports Podiatry
    • Orthotics
    • Running
  • Adelaide Clinics
    • Unley Rd Podiatry
    • Magill Podiatry
    • Tranmere Village Medical Centre
    • Contact Us
  • Coronavirus Policy