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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.

Getting your feet and ankles prepared for activity doesn’t take much time or effort, and it can help strengthen and support lower limbs and protect them from frustrating, time-consuming pain and injury. If you do get hurt, though, your best bet is to make an appointment with Dr. Joel Brook at Dallas Podiatry Works. If you do get hurt, though, your best bet is to make an appointment with one of our foot care specialists, Drs. Joel Brook, David Northcutt, Irene Arroyo and Nam Tran at Dallas Podiatry Works. To schedule, give us a call at 972.566.7474.

Your Top-Rated Podiatrist in Dallas & Beyond

The doctor has great “bedside manners” when talking to patients. Great staff and comfortable atmosphere.

Derrick W.

The staff at Dallas Podiatry Works could not have been more courteous, helpful, and professional in doing their job. They made me feel comfortable when I was there, which is certainly appreciated. They answered all the questions that I had and just made each visit the most pleasurable that it could be. I would highly recommend them to anyone needing this type of foot care.

Joseph B.

I would highly recommend Dr. Brook to anyone with foot problems–especially problems that stump other podiatrists. He really is very caring and very knowledgeable.

Jeannette H.

Dr. Joel Brook and the staff were nice and helpful. Though I was a new patient, I got right in as soon as they were open in my preferred location. They diagnosed the problem and provided medicines along with a perfect gel bandage so I could keep exercising while my toes healed. My toes already hurt less and look a little better each day. If I have future issues, I will be a repeat customer. Here’s hoping I don’t, but at least I know my feet are in good hands.

Meryl E.

I visited this office for an ingrown toe nail a few years ago. After seeing another doctor, who made it worse, he referred me to Dallas Podiatry Works. The doctor there was able to fix my problem. I’m not great with reviews, all I can tell you is that this doctor and staff will have you up and running or doing whatever it is you do in no time. You will be in great hands. You’d be a fool not to use this doctor. Now its time to visit him again for the other toe.

Google User

Been having bad ankle pains for 6 months was referred here and it was a great visit ladies in the front desk medical assistants and the Doctor were all very friendly and make you feel very comfortable.

Elizabeth G.

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Join the 100,000 happy feet that have found relief at Dallas Podiatry Works! Our Dallas podiatrist and Plano podiatrist provides 5-star-rated foot care and ankle care. Our advanced foot care includes children's foot care, sports-related foot injuries, bunion treatment, bunion removal surgery, toenail fungus treatment, ingrown toenail treatment, hammertoe treatment, claw toe treatment, neuroma treatment, heel pain relief, limb salvage, wound care, arthritis treatment, safe pedicure, medicures, corn removals, callus removals, wart removals and more.
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