Foot and ankle injuries can leave you sidelined for weeks, and over time, permanently impact your performance. These complex, sensitive areas need to be warmed up before you hit the field or court, and stretching is the best way to do so. Be sure to use the following stretches in your warmup to help you prevent serious sports injuries.

A Guide to Key Foot & Ankle Stretches

1. Sitting Towel Stretch

Stretching the Achilles tendon that runs from your heel along the back of your ankle is a great place to start. Sit on the floor with your legs straight in front of you. Wrap a towel around your feet and slowly pull the ends toward you. As your feet bend back toward your shins, you should feel a deep stretch along the back of your ankle and leg. Hold this stretch for 30 seconds and repeat three times.

You can also perform this stretch standing and without a towel if you’re flexible enough to reach and grab your foot.

2. Step Extensions

Plantar fasciitis is a widespread sports injury that creates pain along the bottom of your foot. You need to stretch the tissue band in this area, and step extensions are a great way to do so. Stand on a step with your heels hanging off the end. Slowly drop your heels toward the floor. You should feel a deep stretch behind your ankle and along the bottom of your foot. Perform four sets with 15 repetitions.

3. Foot Rolls

You can warm up your ankles with foot rolls. Sit on a chair and place a tennis ball in the arch of your foot. Slowly roll your foot clockwise and counterclockwise. This motion should activate your ankles from all sides. It’s also a great way to loosen tense muscles and improve your range of motion.

4. Toe Spreads

Toe spreads can be performed anywhere and at any time. Spread your toes as far apart as you can. You should feel the stretch in the ball of your foot, along the sides, and around your ankle. Hold this position for five seconds and release. Perform this stretch ten times on each foot to avoid sports injuries while working out or during a game.

If you’re dealing with sports injuries, contact Deer Creek Foot Care in O’Fallon, MO. This practice is led by Dr. Warren Trampe and offers a variety of podiatric services. As a family-owned and -operated clinic, they’re dedicated to personalized care, and their team will carefully design a recovery program to address bunions, ankle injuries, and foot disorders. Call (636) 240-1127 today to schedule an exam and learn more about their practice online.