Techniques for maintaining healthy legs
keeping your legs healthy and functional as a key component of maintaining overall podiatric health. By stretching your legs properly and regularly you can help prevent strain and injury to the leg muscles, tendons and joints like stretches can also minimize problems caused by structural defects of your feet and legs (i.e. inward turned ankles). Whether you’re seeking to prevent a leg injury treat a late condition or maintain the flexibility of your legs stretches can help you reach your goal.
Samples of like stretches
the following link stretches can help minimize many foot, knee and ankle problems, including injury to the Achilles tendon stretch only until you feel a slight poll of the muscle; do not bounce or overstretch.
- Hamstring Stretch (stretches the back of the upper leg muscle): stand in front of a chair keeping both legs straight and place your left foot on the chair. Lower your head toward your left knee until the left leg muscles are tight hold, then relaxed. Repeat five times. Repeat with the right leg.
- Calf Stretch (stretches the back of the lower leg muscle): stand 2 feet from a wall facing the wall keeping both feet flat on the floor and the legs and back straight lean towards the wall. Hold the stretch and then relaxed. Repeat 10 times.
- Stretching prior to exercise: stretch the legs for 5 to 10 min. before exercise. It is also recommended that you alternate between less strenuous and more strenuous aerobic activities (i.e., swimming and jogging respectively). To minimize impact on the foot and leg tissues.
When to see a doctor
if you have suffered a leg injury or if you experience discomfort that does not subside with self-care techniques, contact your doctor. With a proper diagnosis and treatment from a skilled foot care professional, you can restore or prove functionality to your legs.