Healthy feet and ankles depend on flexibility, balance, and strength. Stretching plays a vital role in maintaining all three. Regular stretching improves circulation, increases range of motion, and reduces the risk of injury by keeping muscles, tendons, and ligaments supple and responsive. For patients recovering from surgery or managing chronic pain, stretching can also support healing and help restore natural movement patterns.

At Persaud Foot & Ankle, Dr. Sham Persaud encourages patients to incorporate simple, targeted stretches into their daily routine to maintain long-term foot and ankle health. Tight calf muscles, for example, are a common cause of heel pain and plantar fasciitis. Gentle calf stretches performed against a wall or with a towel can ease strain on the plantar fascia and Achilles tendon. Toe and arch stretches can improve flexibility and relieve tension for patients with bunions, flat feet, or high arches. Ankle circles and resistance band exercises strengthen stabilizing muscles and support joint recovery after injury or surgery.

Stretching should always be done with proper technique and consistency. It is important to avoid bouncing or forcing a stretch and holding each position for at least 20 to 30 seconds. Stretching before physical activity warms up the muscles and prepares the joints for movement, while stretching afterward helps reduce stiffness and soreness.

When used alongside professional care, stretching can be a powerful way to improve flexibility, prevent future injury, and support long-term recovery.

If you are experiencing pain, stiffness, or limited mobility, schedule an appointment at Persaud Foot & Ankle to learn how a personalized stretching plan can help you move with greater comfort and confidence.

Standing Calf Stretch

• Stretch 2-3 times a day.
• Hold Stretch for 20 seconds
• Relax stretch for 10 seconds
• Stretch for 5 minutes each leg