Easy Stretches to Warm Up Feet and Ankles
Running and sports put feet and ankles to the test. Over the course of a few hours (or even a few minutes) you need to be able to run, jump, land, cut, pivot, plant, juke, and more. This places enormous stress on your lower limbs, and you expect them to do their job without pain or problem.
If you’re about to launch into a big game, long run, or vigorous workout, a few minutes of warm-up can be the difference between going home with the trophy and going home with an ankle sprain or other frustrating sports injury. Here are a few basic stretches to considering incorporating into your routine:
- Towel calf stretch. Grab a towel, shirt, resistance band, or other sturdy piece of cloth that you can loop around the bottom of your foot from a seated position, legs out in front. Grab both ends of the towel and pull towards yourself until you feel the stretch behind your ankle.
- Ankle inversions and eversions. Again from that seated position, turn your foot as far inward (inversion) as possible, then as far outward (eversion) as possible.
- Plantar flexion and dorsiflexion. Finally, from that seated position, flex your toes upward toward your knees as far as possible, then point them down and away as far as possible.
- Walking or light jogging. A bit of jogging before an intense workout is, of course, great for getting your lungs and heart warmed up and ready for activity. But it’s also great for getting your feet and ankles in gear.
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