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Cambridge, Ontario N1R 6J6

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Posts for category: Stretching

By Douglas C. Broad, D.Ch
July 28, 2014
Category: Stretching

Stretches for Pregnancy Foot CrampsWhen planning for the birth of your baby, resources abound in the Cambridge area. Prenatal classes are offered at Conestoga College and Guelph Pubic Health Unit, and you can find information on everything from hypnobirthing to breastfeeding from a variety of local organizations. When it comes to the condition of your legs and feet, however, some of the best information comes from Chiropodist Douglas Broad at Achilles Custom Orthotics & Footcare. We want to share the following stretches for pregnancy cramps, so you can treat or prevent painful clenching of the muscles in your legs and feet.

It is important to keep your calf muscles loose and limber. Put your hands at shoulder height on a wall an arm’s length away. Step back with your right foot, keeping your leg straight and the heel on the floor. Now bend your left knee slightly and lean in at the hip, causing a gentle stretch in the back of your right calf. Hold 30 seconds, with your back straight, and then release. Repeat with your other leg.

Then try a thigh shift. Stand with one foot about 24 inches ahead of the other, toes pointed forward. Now lean ahead to put more weight on your forward thigh, hold a few seconds, and lean back again. Repeat this four times with each leg.

Even if you need to sit for long periods, you can loosen things up by lifting both legs straight in front of you and gently moving them up and down in scissor-like movements. Then loosen your ankle muscles by rotating them gently, four times clockwise, four counter-clockwise.

These stretches for pregnancy cramps in your feet and legs should help relieve the pain of clenched muscles, and could even prevent night cramps if you do them before bed. For more information on the health of your feet and legs during pregnancy, don’t hesitate to consult Achilles Custom Orthotics & Footcare by calling our office in Cambridge, ON at 519-624-4122.

By Douglas C. Broad, D.CH
July 22, 2014
Category: Stretching

Stretches to Help After SittingDo you just sit all day? Whether you have to be at your desk for work, or you have gotten in the habit of watching way too much television, you probably realize that sitting all day is not a healthy way to live. Fortunately, Cambridge has several recreational centres that offer activities like clogging, “yogalates,” Zumba, and TRX classes to get you up and moving. Even doing some simple stretches after sitting can help you regain muscle tone and counteract some of the bad effects of inactivity. Here are some to try:

Stand Up and Sit Down – Do this simple action repeatedly without using your hands, even while you are on the phone or working on your computer, to put more motion in your day.

Shrug your Shoulders – Take a deep breath, raise your shoulders up, hold, and release as you let out your breath. This loosens tight muscles and gets rid of tension in your neck and upper back.

Twist your Hands in Circles – Do this with clenched fists, first in one direction and then the other, ten times each, and then shake out your hands.

Extend your Legs and Point your Toes – While sitting, lift your legs up parallel with the floor, then point toes forward and release. Do it five times, lower your legs, and repeat.

Write the Alphabet with your Feet – Lift your right leg while seated and use your foot to spell out all 26 letters in the alphabet; repeat with your left leg.

These will help you get some movement in while you are sitting down, but nothing substitutes for actually getting up out of your chair and doing something active. Take a walk on your breaks; eat away from your desk – standing up if possible; or stand next to a wall and do some calf and hamstring stretches after sitting.

At Achilles Custom Orthotics & Footcare we can treat any foot or ankle problems that are keeping you from being active. Call 519-624-4122 and set up an appointment at our Cambridge, ON office. In the meantime, get moving!

Photo Credit: Ambroa via FreeDigitalPhotos.net

Best Stretches for Your FeetCambridge Trails is a network of over 50km of paved or natural surface trails that wind throughout the city. Whether you want to backpack a picnic lunch with your family and make a day of it, or just take a leisurely stroll on a Sunday afternoon, you’re sure to find lots of photo ops on the sections of trail along the Grand and Speed Rivers. Take time first, though, to do a few of the best stretches for your feet to head off injury.

A great way to keep your feet limber is the towel stretch. Sit on the floor with your legs out straight in front of you. Loop a towel around the bottom of your forefoot and then gently pull towards yourself, holding for 15-30 seconds. Repeat three times. You should feel a gentle stretch in your calf and foot muscles.

Now sit on a chair barefoot and lay the towel on the floor. Try scrunching it up in your toes and lifting it. Attempt doing that just with your little toes, which is harder. Do 5 reps with each foot. Next, spread out your toes as wide as you can, hold a few seconds, and then release. Do this 10 times. Then take a golf or tennis ball, or a frozen orange juice can, and roll your foot over it from toes to heel and back again. It’s a great, cooling massage for aching, tired feet, but also helps stretch out the ligaments underneath.

Finally, stand with your toes on a step and your heels off the edge. Slowly lower your heels, hold 10 – 15 seconds, and lift back up. Repeat 5 to 10 times. This helps keep the plantar fascia loose.

Keeping your muscles strong but flexible will make your feet more stable and able to handle uneven terrain better. This helps avoid injury. For more information on the best stretches for your feet—or great podiatric care for your foot problems—contact Achilles Custom Orthotics & Footcare in Cambridge and put Chiropodist Douglas Broad on your team.  Call 519-624-4122 today.

Photo Credit: Jesslef via Pixabay.com

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366 Hespeler Road
Cambridge, Ontario N1R 6J6

Chiropodist - Cambridge, Douglas C. Broad, D.Ch, 366 Hespeler Road, Cambridge Ontario, N1R 6J6 519-624-4122