Stretching for Healthy Feet and Ankles

By Foot and Ankle Center of Fort Lee, LLC
April 06, 2017
Category: Foot Care
Tags: Stretching   Achilles Tendon  

The weather is finally cooperating for outdoor activities and your body needs to prepare for safe workouts. If your muscles are warm, then the stress on your joints and tendons is eased. It only takes a short time and is important for overall good health but can also save your feet and ankles from needless injury.

Suggested Stretches

  • Up against a wall ~ find a solid structure to rest the palms of your hands on that is about 3 feet away from your body. Keep your feet flat on the ground and lock your knees. Let your body lean in for 10 seconds and then relax for a set of 5 times. Remember that bouncing is counterproductive!
  • Don’t forget your toes ~ while sitting, place your feet flat on the ground and move your toes apart. Hold and repeat 5 times. Next, lay a towel flat on the floor and use your toes to pick it up. Lastly, loop the towel around your toes and gently pull it towards your body
  • Your back matters too ~ Straighten your legs and spread your feet slightly apart from each other. As you bend over at the waist try to touch your hands to the ground and hold for 10 seconds for a set of 10 times. Again, bouncing is never a good thing! You are simply stretching at your own pace so do not worry about how far you can touch the ground.
  • Calves get forgotten ~ stand with your heels over the edge of a step and drop the heels and raise the toes for a set of 10 times.

Your Achilles tendon is attached to your calf muscle and the back of your heel so when the calf muscle gets tight it limits movement in your ankle which can cause injury during your workout. Many people use stretching at the beginning of their routine which is wise but it is even smarter to take a quick walk or low level jog in place to get your body warmed up before you stretch.

Be mindful and listen to your body when it’s at its limit during your stretch routine. Our body knows us better than anyone else.  The fact that you stretch regularly to prevent an injury can also aid after an injury. If you have injured your foot or ankle and need medical attention reach out to any of our five locations for an appointment. Foot and Ankle Center of Fort Lee has an office in Fort Lee, NJ, Ringwood, NJ, Forest Hills, NY, Flushing, NY, Woodhaven, NY and Brooklyn, NY and our team can be reached at 201-363-9844. Let us guide you towards a healthy workout!


185 Bridge Plaza N, Ste. #4
Fort Lee, NJ 07024
(Ph) 201-363-9844
(F) 201-363-9662

52 Skyline Drive,
Ringwood, NJ, 074563
(Ph) 973-962-7775

69-39 Yellowstone Blvd
Forest Hills, NY, 11375
(Ph) 718-575-3668
(F) 718-575-3665



Flushing, NY 11367
(Ph) 718-263-FOOT (3668)
(F) 718-263-0028


9412 Church Ave,
Brooklyn, NY, 11212
(Ph) 718-495-FOOT (3668)
(F) 718-495-3665

8811 Jamaica Ave
Woodhaven, NY 11421

(PH): 718-846-2300

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