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Academy Foot and Ankle
1940 East State Hwy 114 Suite 150Southlake, TX 76092817-424-3668
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  • Home
  • Our Doctors
    • Paul T. Marciano, D.P.M.
    • Gregory J. Amelung, D.P.M.
    • Joel Dacus, D.P.M.
    • Philip Parr, DPM, MS
    • Larissa P. Rolim D.P.M., M.S.
    • Masoud Moradi, DPM, FAAPSM
    • Jennifer Sofranec, PT
    • Dr. Dorian Jimenez
  • Our Offices
    • Southlake
    • Keller (Fort Worth)
    • Hurst
    • Flower Mound
  • Conditions We Treat
    • Ankle Surgery
      • Ankle Arthroscopy
      • Total Ankle Replacement
      • Chronic Ankle Instability
      • Achilles Tendon Repair
    • Arthritis
      • Arthritis
      • Arthritis Surgery
      • Hallux Limitus/Hallux Rigidus
      • Spurs
      • Freiberg's Disease
      • Gout
      • Charcot Foot
    • Ball of Foot Pain
      • Capsulitis
      • Metatarsalgia
      • Metatarsal Surgery
      • Neuroma
      • Sesamoiditis
    • Bunions/Bunionettes
      • Bunions
      • Hallux Limitus/Hallux Rigidus
      • Tailor's Bunion (Bunionette)
      • Hallux Varus
      • Bunion Surgery
    • Congenital Deformities
      • Clubfoot
      • Dysplasia
      • Enchondroma
      • Gordon Syndrome
      • In-toeing
      • Jackson-Weiss Syndrome
      • Overlapping or Underlapping Toes
      • Pediatric Flatfoot
    • Corns/Calluses
      • Corns
      • Calluses
      • Heel Callus
    • Crossover Toe
    • Diabetic Foot
      • What Is Diabetes?
      • Diabetic Foot Care
      • Peripheral Arterial Disease
      • Osteomyelitis (Bone Infection)
      • Charcot Foot
      • Neuropathy
      • Gangrene
      • Ulcers
      • Diabetic Complications: Amputation Prevention
      • Diabetic Shoes
    • Equinus
    • Flatfeet
      • Flatfeet
      • Pediatric Flatfoot
      • Adult Flatfoot
      • Flatfoot Correction
      • Posterior Tibial Tendon Dysfunction
      • Tarsal Coalition
    • Fractures/Trauma
      • What Is A Fracture?
      • Toe Fractures
      • Foot Fractures
      • Ankle Fractures
      • Pediatric Fractures
      • Stress Fractures
    • Hammertoes
      • Hammertoes
      • Mallet Toes
      • Claw Toes
      • Hammertoe Surgery
      • Crossover Toe
    • Heel Pain
      • Plantar Fasciitis or Heel Pain
      • Spurs
      • Plantar Fibromas
      • Haglunds Deformity
      • Pediatric Heel Pain (Sever's Disease)
    • Ingrown Toenails
    • Nail Fungus
      • Black Toenails
      • Common Fungal Problems
      • Nail Fungus
    • Nerve Conditions
      • Neuropathy
      • Alcoholic Neuropathy
      • Neuroma
      • Spasms
      • Ulcers/Wounds
      • Neurolysis
      • Charcot Foot
    • Pediatric Conditions
      • Children's Feet
      • Pediatric Flatfoot
      • Pediatric Heel Pain (Sever's Disease)
      • Tarsal Coalition
      • Pediatric Fractures
      • Kohler's Disease
      • Intoeing
      • Athlete's Foot
      • Smelly Feet and Foot Odor
      • Ingrown Toenails
      • Warts
    • Skin Conditions
      • Allergies
      • Athlete's Foot
      • Blisters
      • Neuropathy
      • Common Fungal Problems
      • Calluses
      • Chilblains
      • Corns
      • Cysts-Ganglions
      • Frostbite
      • Nail Fungus
      • Gangrene
      • Heel Fissures
      • Kaposi's Sarcoma
      • Lesions
      • Psoriasis
      • Smelly Feet/Foot Odor
      • Swelling
      • Ulcers/Wounds
      • Warts
    • Strains/Sprains/Sports Medicine
      • Achilles Tendon Repair
      • Ankle Sprain Injuries
      • Athletic Foot Care
      • Chronic Ankle Instability
      • Osteochondritis of the Ankle
      • Peroneal Tendon Dislocation/Dysfunction
      • R.I.C.E. Protocol
      • Shin Splints
      • Spasms
      • Sports Injuries
        • Baseball Injuries
        • Basketball Injuries
        • Cheer and Dance Injuries
        • Field Hockey Injuries
        • Football Injuries
        • Golf Injuries
        • Lacrosse Injuries
        • Rugby Injuries
        • Running and Track Injuries
        • Soccer Injuries
        • Softball Injuries
        • Tennis Injuries
        • Volleyball Injuries
      • Turf Toe
    • Tendonitis
      • Achilles Tendonitis
        • Xanthomas of the Achilles Tendon
      • Extensor Tendonitis
      • Posterior Tibial Tendonitis
    • Toenail Conditions
      • Ingrown Toenails
      • Nail Fungus
      • Subungal Exotosis
    • Vascular Conditions
      • Peripheral Arterial Disease
      • Acrocyanosis
      • Chilblains
      • Erythromelalgia
      • Ischemia
      • Raynaud's Phenomenon
      • Ulcers/Wounds
      • Venous Stasis and Vericose Veins
    • Warts/Soft Tissue Masses
      • Cysts-Ganglions
      • Warts
  • Patient Education
    • Basic Foot Care Guidelines
    • Bunion Prevention
    • Foot Care For Seniors
    • Foot Fitness
      • Foot Self-Exam
      • Self-Assessment Quiz
    • Nutrition For Your Feet
    • Top Foot Problems
    • Pedicures
    • Shoes
      • Anatomy of a Shoe
      • Athletic Shoe Guidelines
      • Childrens Shoes
      • Corrective and Prescription Shoes
      • Shoes: What To Look For
      • Getting a Proper Fit
      • Diabetic Shoes
      • Men's Shoes
      • Women's Shoes
      • Your Footprint
      • Wear Patterns
    • Women's Feet
      • High Heels
      • Stockings
      • Pregnancy
      • Women Over 65
    • Your Feet @ Work
    • Links
  • Patient Portal
  • New Patient Information
  • Our Services
    • Alcohol Injections
    • BOTOX Injections
    • Digital X-Ray
    • Extracorporeal Shock Wave
    • Lasers
    • Physical Therapy
    • PRP Injections
    • Custom Orthotics
    • Stem Cell Therapy
    • Sports Related Injuries
  • Contact Us
  • Patient Survey
  • Procedure Videos
  • Blog

Stretching

Our team of podiatric specialists and staff strive to improve the overall health of our patients by focusing on preventing, diagnosing and treating conditions associated with your feet. Please use our podiatric library to learn more about podiatric problems and treatments available. If you have questions or need to schedule an appointment, please feel free to contact us.

Before beginning any exercise regimen, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Stretching exercises should take 5 to 10 minutes and ought 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 (posterior) as well as the anterior muscles.

Some effective stretching exercises to prepare the foot and ankle for exercise include:

  • 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.

Excessive tightness of the calf muscles can contribute to many foot and some knee problems. A key point of injury is the Achilles tendon, which attaches the calf muscle to the back of the heel. When the calf muscle tightens up, it limits the movement of the ankle joint. 

Calf muscle stretching is very useful in the prevention and treatment of many foot problems. Two typical methods for stretching your calf muscles include the wall push-up (described above) and this technique: Standing approximately two feet from a wall. While facing the wall, turn your feet inward ("pigeon toed") and lean forward into the wall, keeping your heels on the floor and the knees extended. Keep your back straight and don't bend at the hips. Hold the stretch for 10 seconds and do the stretch 10 times in a row.


Patient Education

Patient Education Menu
  • What is a Podiatrist?
  • When To Call a Doctor
  • Foot Anatomy
  • Overview of Foot and Ankle Problems
  • Basic Foot Care Guidelines
  • Foot Problems
    • General Statistics
    • Achilles Problems
      • Achilles Tendonitis
      • Peroneal Tendon Dislocation/Dysfunction
      • Xanthomas of the Achilles Tendon
    • Ankle Problems
      • Ankle Sprain
      • Chronic Lateral Ankle Pain
      • Osteochondritis
    • Arch and Ball Problems
      • Capsulitis
      • Flat Feet (over pronation)
      • Metatarsalgia (foot pain in ball)
      • Plantar Fibromas (lumps in the arch of the foot)
      • Sesamoiditis
    • Common Foot Injuries
      • Ankle Sprain Injuries
      • Broken Ankle
      • Fractures
      • Osteochondritis (stiff ankle)
      • Osteochondromas
      • Shin Splints
      • Sports Injuries
    • Deformities
      • Amniotic Band Syndrome
      • Bunions
      • Claw Toe
      • Clubfoot
      • Dysplasia (Epiphysealis Hemimelica)
      • Enchondroma
      • Flat Feet
      • Gordon Syndrome
      • Haglund's Deformity
      • Hallux Limitus (Stiff Big Toe Joint)
      • Hallux Rigidus (Stiff Big Toe)
      • Hallux Varus
      • Hammertoes
      • Jackson-Weiss Syndrome
      • Mallet Toes
      • Metatarsalgia
      • Osteomyelitis (Bone Infections)
      • Overlapping or Underlapping Toes
      • Peroneal Tendon Dislocation/Dysfunction
      • Posterior Tibial Tendon Dysfunction
      • Sesamoiditis
      • Spurs
      • Tarsal Coalition
    • Diabetes and Your Feet
    • Diseases of the Foot
      • Arthritis
      • Cancer
      • Charcot Foot
      • Freiberg's Disease
      • Gout
      • Kaposi's Sarcoma (AIDS related)
      • Kohler's Disease
      • Maffucci's Syndrome
      • Ollier's Disease
      • Raynaud's Disease
      • Sever's Disease
      • Sever's Disease
    • Fungus Problems
      • Common Fungal Problems
      • Athlete's Foot (Tinea Pedis)
      • Fungal Nails
    • Heel Problems
      • Haglund's Deformity
      • Heel Callus
      • Heel Fissures
      • Plantar Fasciitis (heel spur)
    • Nail Problems
      • Black Toenails
      • Ingrown Toenails
      • Nail Fungus
    • Skin Problems
      • Allergies
      • Athlete's Foot (tinea pedis)
      • Blisters
      • Burning Feet
      • Calluses
      • Corns
      • Cysts
      • Frostbite
      • Fungus
      • Gangrene
      • Lesions
      • Psoriasis
      • Smelly Feet and Foot Odor
      • Swelling
      • Ulcers
      • Warts
    • Toe Problems
      • Bunions
      • Claw Toe
      • Digital Deformity
      • Hallux Limitus (stiff big toe joint)
      • Hallux Rigidis (rigid big toe)
      • Hallux Varus
      • Hammertoes
      • Intoeing
      • Overlapping, Underlapping Toes
      • Subungal Exotosis (bone spur under toenail)
      • Turf Toe
    • Vascular/Nerve Problems
      • Acrocyanosis
      • Alcoholic Neuropathy
      • Chilblains (cold feet)
      • Erythromelalgia
      • Ischemic Foot
      • Neuroma
      • Spasms
      • Venous Stasis
  • Medical Care
    • Diagnostic Procedures
      • Computed Tomography
      • MRI
      • Ultrasound
      • X-Rays
    • Orthotics
    • Pain Management
      • General Information and Tips
      • Pain Management for Specific Conditions
    • Surgical Procedures
      • General Information
      • Achilles Surgery
      • Ankle Surgery
      • Arthritis Surgery
      • Arthroscopy
      • Bunion Surgery
      • Cyst Removal
      • Flatfoot Correction
      • Hammertoe Surgery
      • Heel Surgery
      • Metatarsal Surgery
      • Nerve Surgery (Neuroma)
      • Toe Surgery
    • Therapies
      • Athlete's Foot Treatment
      • Cryotherapy
      • Extracorporeal Shock Wave
      • Iontophoresis
      • Physical Therapy
      • Neurolysis
  • Fitness and Your Feet
    • General Information About Fitness and Your Feet
    • Aerobics
    • Fitness And Your Feet
    • Sports and Your Feet
      • Baseball
      • Basketball
      • Cycling
      • Golf
      • Jogging and Running
      • Tennis
    • Stretching
    • Walking and Your Feet
    • Work Footwear
  • Foot Care
    • Basic Foot Care Guidelines
    • Athletic Foot Care
    • Blisters
    • Children's Feet
    • Corns and Calluses
    • Diabetic Foot Care
    • Foot Care For Seniors
    • Foot Self-Exam
    • Pedicures
    • Self-Assessment Quiz
    • Women's Feet
      • High Heels
      • Stockings?
      • Pregnancy
      • Women Over 65
    • Your Feet at Work
    • Bunion Prevention
    • Burning Feet
    • Fungus Problems
      • Athlete's Foot
      • Common Fungal Problems
      • Fungal Nails
      • Other Tips
      • Prevention
    • Ingrown Nails
    • Osteoporosis
    • Foot Odor and Smelly Feet
      • Prevention
      • Treating Foot Odor
  • Shoes
    • Anatomy of a Shoe
    • Athletic Shoe Guidelines
    • Children's Shoes
    • Corrective and Prescription Shoes
    • What To Look For
    • Getting a Proper Fit
    • Men's Shoes
    • Women's Shoes
    • Your Footprint
    • Wear Patterns
  • Links
    • Government
    • Associations/Groups
    • Online Resources


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Our Locations

817-424-3668 (FOOT)

1940 East State Hwy 114,
Suite 150
Southlake, TX 76092
 New loaction
 6501 Precinct Line Road
 Suite 100,
 North Richland Hills, TX 76182
 
4444 Heritage Trace Pkwy.,
Suite 400
Keller, TX 76244
5810 Long Prairie Rd.,
Suite 400
Flower Mound, TX 75028
 
Office Hours
Monday:9:00 AM - 5:00 PM
Tuesday:9:00 AM - 5:00 PM
Wednesday:9:00 AM - 5:00 PM
Thursday:9:00 AM - 5:00 PM
Friday:9:00 AM - 5:00 PM
Saturday:Closed
Sunday:Closed
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