Deep Stretch: Your Feet Will Thank You
photo by sarahfelicity
Hmm, life apparently goes on after Lost. Go figure.
Aside from feeling exhausted after my Lost marathon last night, today was pretty good. It was the first day in almost a week that I didn’t have a mind-blowing headache. And I use that word negatively. As in I was two seconds from blowing my mind to smithereens.
(On Friday, I know I made it home from work but I’m ashamed to say I drove with that headache. I think it would have been safer to drive with a few beers and six shots of vodka in me. I was so out of my mind from the pain, I had an entire conversation with my mother but can’t remember anything. Except that she thanked me for something.)
Whew. Thank goodness for Monday. I should tag this post Things I Never Thought I’d Say.
So, in honor of my head pain–free day, I wanted to share a stretch that is so awesome you’ll wish I wrote about this years ago. (That wouldn’t have been possible, of course, because I just learned about it a week ago. And because I wasn’t blogging years ago. But you get the point.)
Here is the ahh-inducing stretch. Just be warned: Before ahh comes ouch sometimes. As with all stretches, you’re just going to have to push through the discomfort until you become as bendy as Gumby.
Step 1: Find a wall. I like the one right outside my bedroom door, but you can use any empty wall you like. Or live on the wild side and use a non-empty wall.
Step 2: Place your right foot in front of your left.
Step 3: Press your hands up against the wall as if you were trying to prevent it from toppling over.
Step 4: Bend your right knee.
Step 5: Bend your left knee until you feel a stretch in your calf and Achilles tendon (right above your heel).
Step 6: Keep your heel down. If you lift it up, you’re wasting your time … and holding up a wall like a freak.
Step 7 Sink into the pose. Hold for a count of 30. Or 60 if you’re a speed counter.
Step 8: Say ouch-ahh.
Step 9: Switch legs and repeat.
You’ll look like this, but you’ll be pressing against a wall, which makes the stretch that much better.
That’s it. I’ll be honest, the tendon right above my heel was super tight the first time I did this and it wasn’t a pleasant feeling. But neither is any deep stretch. Now that I’ve been doing this for a week I can sink lower into the pose before I hit the tight spot.
Why are you stretching like this? To prevent Achilles tendonitis and plantar fasciitis, of course. Because as fun as they sound, those injuries suck.
What’s your favorite stretch? I love Downward Dog or the old favorite hands-to-toes you do as part of the fit test in elementary school. (You know, the test that makes kids feel like losers for not being able to touch their toes.) This is my new favorite.
18 comments
AAAAhhhhhhhhhhhh. (yeah, I got off my lazy ass and did it. Thank you, love.)
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Tracey Reply:
May 25th, 2010 at 8:04 am
Wei-Wei–Yay, glad it gave you a nice stretch!
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I am the worst stretcher but I’m getting better. I love a good downward dog and just about anything I can do to stretch out my shoulders.
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Tracey Reply:
May 25th, 2010 at 8:04 am
Joanna–I never, ever stretch out my shoulders. I should add that to the list. Most of my stretching is lower-body stuff.
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I love pigeon pose (hip opener) and downward dog. It depends on what I’m doing the day before though because sometimes different stretches just feel so good on certain days.
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I love this stretch! It feels so good!!! My favorite muscle to stretch is my hamstrings…that is the best feeling in the entire world!
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I love that stretch too. I had a spell where my arch on my foot was bothering me. Someone told me to put a golfball in the freezer and then when it is nice and cold to get it out and roll it around under my arch. Felt soooooo good. I also really like anything with a foam roller. My PT had me get one for the back and if you lay on it and roll it under your upper back, it feels like getting a deep tissue massage. It is my favorite of my PT exercises.
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I love stretching, especially considering I spend the majority of the day on my behind. My lower back really needs some yoga by the end of the day! I love downward dog and eagle. They open up all my old joints.
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“ouch-ahhh” LOL i know exactly the hurt-so-good stretch feeling! i love half pigeon, perfect hip stretch. right now i’m rolling my foot on a tennis ball: easiest foot massage ever!
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I love a good stretch! I love stretched for my hips and shoulders. Those two always feel soooo good.
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I’m so bad about stretching, but when I do it I love, love, love it!
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Oooooooh! I’m passing this on to the husband – maybe it will help cure his plantar fasciitis?
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Tracey Reply:
May 25th, 2010 at 4:26 pm
Sarah–This is a stretch prescribed by my podiatrist for my plantar fasciitis, so I’m sure it could do him good!
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Ditto…but stretching does nothing for me…:( and haven’t done yoga in aggggeess…but I finally bought a new pair of shoes today…toooo expensive and feeling really guilty but good lord i haven’t bought a pair in ages…now i see where this shoe addiciton can come from though…;)
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I love pigeon pose because I can actually do it (unlike some other yoga poses…but we won’t go into that.) I also love pigeon because I feel the stretch, but it isn’t painful, and I always feel like I’m improving on it, which is a good motivator to do it. I also like camel pose, which stretches the entire front of your body, and its a good back bend. I find that yoga usually provides the best stretches, and it warms your body so your muscles are prepped for stretching. Do you ever do yoga?
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Tracey Reply:
May 26th, 2010 at 9:47 am
Lauren–I’m trying to get back into yoga. I used to do it before my knees stopped working, and I think I’m at the point in my recovery where, if I’m careful, I can do it again. That is, after my latest injury-upon-injury calms down.
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Hi,
I also had a spine problem and have suffered similarly, I can feel the pain through which you must have passed. I am glad to visit your BLOG>>Happy Living DEAR
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Pigeon pose is my favorite but it’s not always the easiest pose for me. I found that Leeann Carey has a great free yoga video on pigeon pose. Your readers might want to check it out: http://planetyoga.com/yoga-blogs/index.php/new-video-pose-breakdown-pigeon-pose/
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