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Ask The Expert - exercises to prevent injury

Sarah Pellumbi • Jul 14, 2022

Easy Exercise To Prevent Injury

Meet the expert...Podiatrist Mark Newell

Hi my name is Mark Newell and I'm one of the Podiatrists here at FootHealth Battersea. I've been in practice for over 20 years now, practicing in Australia, Canada and the UK. I enjoy all aspects of Podiatry; everything from difficult dermatological problems like corns, callouses, problems with nails. But also more specific things like heel pain, arch pain, ball of foot pain and I look very much forward to seeing you here at FootHealth Battersea. 

"I have recently got back into sport, what's a quick and simple way I can help prevent injury whilst still maintaining my active lifestyle?"

Many injuries to the feet and lower limbs are attributed to having tight and restrictive calf muscles and Achilles tendon/calf muscle group. One of the easiest exercises that we can do, is to stretch all of the Achilles tendon/calf muscle group but also the main tendon on the sole of your foot known as the Plantar Fasciaa. This stretch is called 'knee to wall'. You can either watch the video below to see how I do it or follow these instructions.

Knee to wall stretch - steps to follow:

You need a clear space by a wall or door where you have plenty of room around you.
Place the palms of your hands on the wall or door infront of you inline with your shoulders.
Choose which leg you want to be stretching and place the toes of the opposite leg against the wall ensuring your foot is straight and tap your knee cap against the wall.
Keeping the 'stretching' leg behind you, ensure that the toes are facing the wall head on and try to keep your knee straight and your heel to the floor.

Hold this stretch for 30-45 seconds and repeat it three times before swapping legs.
Again ensure the toes of both feet are facing towards the wall and that as you stretch you are feeling it in the middle of the calf in your 'stretching' leg.

If you would like to challenge yourself further you can simply move the 'stretching' leg further back resulting in a deeper lunge.

On average I would advise adding the following to your daily routine but if you would like a more personalised exercise schedule then you can book in for an appointment with me and we can put together an exercise prescription based on your foot and lower limb health, medical history and of course your lifestyle.

Knee to wall stretch:

  • 3 reps per side
  • 30-45 seconds each
  • Minimum 1 x per day
  • Ideally before and after exercise

And that's one of the best ways to make sure that we avoid Achilles tendon injuries and also heel and arch pain injuries as well.

Thank you.

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