March 31, 2016
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At DM Foot & Ankle, we believe in a holistic body approach.  We do not treat each part of the body as a separately functioning pieces, but instead believe the whole body is interconnected and each part plays an important role. There are many important factors to consider when approaching your health, and one of the most important is exercise!

                Before and especially after exercising, there is an essential step that you don't want to miss--stretching! Stretching exercises should take 5 to 10 minutes and are to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh, as well as the muscles in the front of your leg. Here are a couple of stretches to warm up and cool down with before you start exercising!

  • The wall push-up. Face a wall from three feet away, with feet flat on the floor, and knees locked. Lean into the wall, keeping feet on the floor and hold for 10 seconds as the calf muscle stretches, then relax. Do not bounce. Repeat five times.
  • The hamstring stretch. Put your foot, with knee straight and locked, on a chair or table. Keep the other leg straight with knee locked. Lower your head toward the raised knee until the muscles tighten. Hold to a count of 10 then relax. Repeat five times, then switch to the other leg.
  • Lower back stretch. In a standing position, keep both legs straight, feet spread slightly. Bend over at the waist and attempt to touch the palms of your hands to the floor. Hold the stretch for 10 seconds and repeat 10 times. Do not bounce.