Pre-Workout Stretches to Prevent Injuries


Premier Foot & Ankle knows that stretching before a run can prevent sports injuries. Often, ailments such as ankle pain and foot cramping are due to improper warm-ups and failing to stretch before exercise. See a McKinney podiatrist if these symptoms arise often or are hindering your workouts. But either way, make sure to stretch properly using these tips.

Starting Warm-Up Stretch

The first stretch should be easy and put little strain on the muscles of the feet and ankles. This is so the area can be ready for stretches that are more difficult.

  • 1. Start in a standing position.
  • 2. Lift your right leg and let your foot drop naturally.
  • 3. Rotate your foot in a circle, stretching the ankle.
  • 4. Repeat 5-10 times and then switch to the other foot.


Pointing the foot will stretch the arch, the ankle, and even the calves. However, stretchers should feel the stretch, being sure not to overdo it and cause injury.

  • 1. Sit on the floor with your legs to the front.
  • 2. Starting with the right side, point your toes as far as they will go, arching the foot.
  • 3. Release the stretch.
  • 4. Flex the toes back, jutting the heel forward.
  • 5. Release the stretch.
  • 6. Repeat 5-10 times then switch to the other foot.

Step Calf Raises

Calf raises are a great way to stretch out your calves, ankles, and Achilles tendons. These are the areas of the body where runners often get injuries, so it’s very important to make sure they are stretched before working out.

  • 1. Stand backwards, with the balls of your feet and toes on a raised step, leaving the rest of the foot unsupported.
  • 2. Lower the heel, allowing your body weight to stretch out the lower half of the back of each leg.
  • 3. Raise your body back up to the step slowly.

Pro Tip: If you notice that trying to balance is difficult, do this one leg at a time with one hand on a railing.

You should not bounce during this stretch. Allow the leg to go fully into the stretch and release it before resting and resetting.

At Premier Foot & Ankle, we know that your workouts are very limited if your feet are injured. If you are experiencing pain or limited movement in your ankles or feet, call 214-778-1239. We can help you get back in the game, no matter what your game is!


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