Stretching for Sports: A Podiatrist's Checklist
Warming up and cooling down – we all know we should do it, but are you doing the right stretches for your sport?
Proper stretching is one of the most effective tools for preventing common foot and ankle injuries, improving flexibility, and enhancing performance. At The Center for Podiatric Care & Sports Medicine, we see many athletes whose injuries could have been mitigated with a better stretching routine. The following blog offers three of them!
Your Sport-Specific Stretching Checklist
1. For Runners & Walkers:
The repetitive motion of running and walking puts significant strain on your calf muscles and Achilles tendon.
Pre-Run (Dynamic): Leg Swings
Stand next to a wall for support. Gently swing one leg forward and backward 10-15 times, then side to side 10-15 times. Repeat on the other leg. This warms up the hips and legs without overstretching cold muscles.
Post-Run (Static): Wall Calf Stretch
Stand facing a wall with your hands on it for support. Step one foot back, keeping that leg straight and the heel on the ground. Lean forward until you feel a gentle stretch in your calf. Hold for 20-30 seconds and repeat on the other side.
2. For Court Sports (Tennis, Basketball, Pickleball):
These sports demand quick lateral movements, pivots, and jumps, stressing the ankles and hips.
Pre-Game (Dynamic): Side Shuffles & Ankle Circles
Do light side shuffles back and forth along a line to warm up the muscles used for lateral movement. Gently rotate each ankle clockwise and counter-clockwise 10 times to improve mobility.
Post-Game (Static): Seated Piriformis/Hip Stretch
Sit in a chair and cross one ankle over the opposite knee. Gently press down on the bent knee until you feel a stretch in your hip and glute. Hold for 20-30 seconds and switch sides.
3. For Field Sports (Soccer, Lacrosse):
Cleats and running on grass can strain the arches and demand explosive movements.
Pre-Game (Dynamic): High Knees & Butt Kicks
Perform these classic warm-up drills to increase blood flow to your legs and prepare your muscles for sprinting and kicking.
Post-Game (Static): Kneeling Hip Flexor Stretch
Kneel on one knee (use a mat for comfort) with your other foot forward, creating a 90-degree angle. Gently push your hips forward until you feel a stretch in the front of your hip. Hold for 20-30 seconds and repeat on the other side.
If you experience persistent foot or ankle pain despite your best efforts, be sure to schedule an appointment! Our team would be happy to help.
At The Center for Podiatric Care and Sports Medicine, we offer busy New Yorkers prompt diagnosis and treatments specific to their individual needs. Podiatrists Dr. Jonathan M. Levy, Dr. Nadia F. Levy, Dr. Diane M. Castro, Dr. Josef Geldwert, and Dr. Katherine Lai are eager to help you at our convenient mid-town Manhattan or Upper East Side locations. Contact us today.
