Stretch for your Health

Updated: Jul 25, 2019

To help alleviate current pain and combat future ailments there is a simple way that we often forget to accompany with our daily routine. Simple stretches for 5 to 10 minutes each morning will truly go a long way. Most of us use our feet daily and rely on them to perform tasks which should be reason alone for us all to be better stewards of our feet and ankles.

Do you know what stretching can do for you?

  • Keeps muscles, ligaments, and tendons in working order and able to accommodate different terrains and activities without causing harm.

  • Releases muscle tightness

  • Improves physical activity in sports and daily activities but increasing your range of motion and balance

  • Increase blood flow to your muscles with dynamic stretching, which in turn increases body temperature

  • Decrease stress by giving your mind and body a break

  • Improve posture by aligning your muscles and joints

Now when performing your stretching at home remember to breathe in through your nose and out through your mouth to provide your muscles with needed oxygen. Hold each stretch for 30 to 60 seconds and refrain from bouncing to avoid tearing soft tissue. It is important that you don’t stretch yourself to the point of pain but slightly past your normal range of motion, the amount you stretch will slowly increase over time. If you are new to stretching and exercising self-massage the area first to loosen some initial tension.

To aid in your recovery with your lower extremities Frederick Foot & Ankle has compiled special stretches to help with your foot and ankle pain. If needed our wonderful staff in Frederick, MD or Urbana, MD can show you how to perform your stretches.

Don’t worry I won’t expect you to be as flexible as my adorable daughter (pictured above).

By Danielle Watson

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Frederick Office
141 Thomas Johnson Dr. Ste 170 Frederick, MD 21702

Tel:   301-668-9707

Fax: 301-668-4927

Monday:        8:00 AM - 5:30 PM
Tuesday:        8:00 AM - 4:30 PM
Wednesday:   8:30 AM - 4:30 PM
Thursday:      8:00 AM - 4:30 PM
Friday:           8:00 AM - 2:00 PM

Saturday        8:30 AM - 1:00 PM

*Modified COVID-19 Hours
Business hours subject to change


Urbana Office
3430 Worthington Blvd. Ste 201

Urbana, MD 21704

Tel:   301-668-9707

Fax: 301-668-4927

Monday:        Closed
Tuesday:        Closed
Wednesday:   8:30 AM - 4:30 PM
Thursday:      8:30 AM - 4:30 PM
Friday:           8:00 AM - 2:00 PM


All hours may vary

Business hours subject to change

Martinsburg Office
123 Health Care Ln

Martinsburg, WV  25401

Tel:   304-267-5544

Fax: 301-668-4927

Monday:        8:00 AM - 5:30 PM

Tuesday:        8:30 AM - 4:30 PM
Wednesday:   8:00 AM - 4:30 PM
Thursday:      Closed
Friday:           8:00 AM - 2:00 PM

All hours may vary
Business hours subject to change



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