Our Blog

Posts for tag: Stretching

By Foot and Ankle Center of Fort Lee, LLC/Ringwood/Flushing
February 06, 2019

Gymnastics is certainly one of the most demanding of sports that requires discipline, dedication and meticulous preparation to be ready for intense competition. Ankle sprains and other foot injuries strike young gymnasts often. While many of these injuries are due to accidents and stress that come with the territory, many injuries can be avoided with proper training and regular visits to your foot doctor.

Common injuries that affect gymnasts include the following:

  • Bone fracturesAcute stress and pressure can cause a bone to crack or completely break. Stress fractures can occur over a long time and may be difficult to trace without imaging studies.
  • Ankle strains and sprainsRolling over the ankle happens quite often in gymnastic training and competition. When the ligaments and tendons that surround the ankle joint are stressed too severely, they can stretch or even break causing severe pain, swelling and bruising.
  • Muscle injury—When ligaments and tendons are weakened it, can cause additional strain on the muscles. Strains and pulls are very common in gymnasts.

Many gymnastics injuries can be avoided by practicing the following tips:

  • Follow all safety procedures—Be sure to use the correct footwear, safety harnesses, and custom orthotic inserts to prevent and treat injuries.
  • Do proper warm ups and cool downs—Comprehensive stretching and warming up is critical to preventing injury.
  • Have regular visits with your podiatrist—Regular examinations (at least twice a year) with your podiatrist will help to catch problems before they get worse and help prevent many issues from happening at all.

While common gymnastic injuries can often be avoided with due diligence and proper warming up, be sure to seek the care of your foot doctor when the inevitable foot injuries and deformities occur. If you have suffered a foot or ankle injury doing gymnastics, consult with our board-certified podiatrists at Foot and Ankle Center of Fort Lee, LLC. The center offers convenient locations in Fort Lee NJ, Ringwood NJ, Flushing Queens NY, Woodhaven NY, Brooklyn NY, and Forest Hills NY. Contact us at (201) 363-9844 and schedule an appointment today!


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!

Stretching ExercisesMany people often experience pain in their feet from time to time. However, according to the Wall Street Journal, there are a few simple exercises that may help alleviate some of the pain experienced.

One such stretch involves sitting with the legs straight out in front of you while angling your toes toward your head and then away from it. Another exercise involves rolling your foot over a golf or tennis ball to help stimulate the nerves. These exercises are great for anyone who is on their feet all day or heavily involved in physical activity.

Stretching exercises are necessary to reduce the chance of injuring your feet while exercising. If you have concerns about physical activity and the health of your feet, contact a podiatrist like Dr. Greg Khaimov of Foot and Ankle Center of Fort Lee, LLC. Dr. Khaimov can assess the health of your feet and give you instructions for stretching them.

Giving Your Feet the Stretch It Needs

Foot pain is very common for people. Our feet carry the entire weight of the human body all day and can be easily strained from overexertion. The feet can receive cramping which can be from any number causes. Pain in the feet can be alleviated without medication and or doctor visits.

How stretching helps:

Stretching relaxes the feet and eases pain whenever performed. It is important to perform stretching slowly and gradually with no force. Stretching should only be held for several seconds, and then relaxed.

Tips to Perfuming the Perfect Stretch:   

Sit and cross one leg over the other by pulling the toes carefully back without overextending. Start by resting the left ankle on the right knee. With the left hand, gently flex the left foot by pulling back on the toes. Do not pull too hard, just hard enough to feel the stretch in the arch of the foot. Then point the toes of the left foot as far as you can. Rotate the motion of pointing with pulling back on the toes.

The stretch should be performed 10 to 20 times, bring immediate relief. Repeat the whole process with the other leg.

To learn more about Stretching the Feet, follow the link below.

If you have any questions, feel free to contact our offices in Fort Lee, NJ, Brooklyn, NY, and Queens, NY. We offer the latest in diagnostic and treatment technologies to meet your needs.

Read more about Stretching Your Feet.

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

Contact Us