Problemas de Pie en Español

• Artritis Reumatoide en el Pie y Tobillo
• Biopsia de Tejida Blando
• Buniones (Juanete)
• Coalición Tarsal
• Complicaciones Diabéticas y Prevención de Amputaciones
• Curación de Los Huesos
• Dedo Cruzado
• Dedo en Martillo
• Deformidad de Haglund
• Diabeticas: Estatisticas Alarmantes
• Disfunción de Tendón Tibial Posterior
• Dolor de Talón
• Dolor de Talón Infantil
• Ejercicios de Elongación
• El Dolor Crónico de Tobillo Lateral
• Enfermedad Vascular Periferica (PAD)
• Equinismo
• Esguince de Tobillo
• Fibroma Plantar
• Fractura de Estrés
• Fracturas de Los Dedos Del Pie
• Fracturas de Tobillo
• Fracturas del Calcáneo (Fracturas del Hueso del Talón)
• Fracturas del Quinto Metatarsiano
• Gota
• Hallux Rigidus
• Heridas Por Punción
• Inestabilidad Crónica de Tobillo
• Inicio de Drenaje Siguiendo Los Pasos de Absceso Infectado
• Inflamación Aguda
• Instrucciones par el Cuidado de Heridas
• Instrucciones Para Muletas
• Juanetes de Sastre
• Lesión del Domo Talar
• Lesiones de Lisfranc
• Lesiones del Tendón Peroneo
• Lesiones en un Hueso Sesamoideo del Pie
• Melanoma Maligno del Pie
• Necesito un Examen Para PAD?
• Neuroma de Morton
• Neuropatía Diabética Periférica
• Osteoartritis del Pie y el Tobillo
• Pie Cavo (Pie de Arco Alto)
• Pie de Atleta
• Pie de Charcot
• Pie Diabético
• Pie Plano Flexible
• Pie Plano Pediátrico
• Que Usted Espera con el Tratamiento de Acido par Alas Verrugas
• Que Usted Espera Por Las Inyecciones de Esteriodes
• Quiste de Ganglio
• Ruptura del Tendón de Aquiles
• Síndrome del Hueso Trigono
• Síndrome del Navicular Accesorio
• Síndrome del Túnel Tarsiano
• Tendinitis de Aquiles
• Terapia con Onda de Choque Extracorporea (ESWT)
• Trastornos Comunes del Tendón de Aquiles
• Trombosis Venosa Profunda
• Uña Encarnada del Dedo del Pie
• Uña Infectada Por Hongos
• Verruga Plantar (Verruca Plantaris)

Stretching

Before beginning any exercise regimen, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Stretching exercises should take 5 to 10 minutes and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh (posterior) as well as the anterior muscles.

Some effective stretching exercises to prepare the foot and ankle for exercise include:

• The wall push-up. Face a wall from three feet away, with feet flat on the floor, and knees locked. Lean into the wall, keeping feet on the floor and hold for 10 seconds as the calf muscle stretches, then relax. Do not bounce. Repeat five times.
• The hamstring stretch. Put your foot, with knee straight and locked, on a chair or table. Keep the other leg straight with knee locked. Lower your head toward the raised knee until the muscles tighten. Hold to a count of 10 then relax. Repeat five times, then switch to the other leg.
• Lower back stretch. In a standing position, keep both legs straight, feet spread slightly. Bend over at the waist and attempt to touch the palms of your hands to the floor. Hold the stretch for 10 seconds and repeat 10 times. Do not bounce.

Excessive tightness of the calf muscles can contribute to many foot and some knee problems. A key point of injury is the Achilles tendon, which attaches the calf muscle to the back of the heel. When the calf muscle tightens up, it limits the movement of the ankle joint. 

Calf muscle stretching is very useful in the prevention and treatment of many foot problems. Two typical methods for stretching your calf muscles include the wall push-up (described above) and this technique: Standing approximately two feet from a wall. While facing the wall, turn your feet inward ("pigeon toed") and lean forward into the wall, keeping your heels on the floor and the knees extended. Keep your back straight and don't bend at the hips. Hold the stretch for 10 seconds and do the stretch 10 times in a row.