Feet First Foot Care Specialists is the go-to practice for patients seeking reconstructive surgery and injury expertise. However, our team has noticed that some people remain relatively uninformed when it comes to the importance of stretching within this process.

That’s why this blog post is all about pre- and post-operative stretches to treat your feet! Whether you're preparing for surgery or already on the mend, these gentle yet effective moves can help you regain your footing.

Pre-Surgery Prep

Ankle Alphabet:

• Strengthens ankle joints and improves range of motion.
• Lie down on your back with your leg straight and slowly trace the letters of the alphabet in the air with your big toe.
• Start with letters like C or O, and as your strength improves, choose more complex shapes.
• Aim for 2 sets of 10 repetitions per foot.

Marble Madness:

• Improves coordination and strengthens smaller muscles that contribute to balance and stability.
• Scatter a few marbles on the floor, then use your toes to pick them up and place them in a bowl.
• Aim for 3 sets of 10 repetitions.

Towel Stretch:

• Loosens up tight tendons and bolsters the arch of your foot.
• Sit on a chair with your legs straight and loop a towel around the ball of your foot.
• Gently pull the towel towards you, stretching the top of your foot.
• Hold for 30 seconds, then relax and repeat.
• Aim for 2 sets of 3 stretches per foot.
• A good option for kids!

Post-Surgery Rehabilitation

Calf Raises:

• Helps build strength and stability.
• Start by standing with your hands on a wall or chair for balance. Raise your heels off the ground, hold for a second, then slowly lower them back down.
• Progress to single-leg calf raises as your strength improves.
• Aim for 3 sets of 10-15 repetitions per leg.

Toe Extensions:

• Improves flexibility and control.
• Lie on your back with your legs straight and slowly extend your toes towards the ceiling, keeping your ankle still.
• Hold for a few seconds, then relax and repeat. Aim for 3 sets of 10 repetitions per foot.

If you have questions or concerns regarding podiatric surgical matters, please contact us! Dr. Adam Mucinskas would be happy to help. Schedule your appointment by calling our office at 860-632-5499 or by clicking here to schedule your appointment online.