• 2481 Bloor St. W, Toronto
Open

Mon – Fri: 9:00 am – 6:00 pm
Sat: 9:00 am – 4:00 pm
Sun: 10:00 am – 4:00 pm

Book Appointment

Sign Up for an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!
Open

Mon – Fri: 9:00 am – 6:00 pm
Sat: 9:00 am – 4:00 pm
Sun: 10:00 am – 4:00 pm

Book Appointment

Sign Up for an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!
Book Appointment

Sign Up for an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!

Share:

5 Standing Stretches For Your Legs

Stretching is not just reserved for athletes and gym-goers.

The practice of keeping our muscles limber and flexible can benefit us all, especially when done consistently. But we all have busy schedules. So, to accommodate, we’ve rounded up standing stretches for your legs that you can do any time, anywhere.

According to Harvard Medical School, “stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.” In fact, without it, Harvard Medical School notes, “the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

For those who sit all day, the importance of stretching becomes even greater. And because so many jobs now are performed digitally, a large percent of the population spends much of their workday sitting down, in front of a computer. With these long hours in sedentary positions, our muscles can become used to one position, making them increasingly inelastic.

To fight back, one can incorporate standing stretches into their routines, whether it’s to begin the day or an addition to their gym routine.

Don’t overwhelm yourself by thinking you need to spend 30 minutes each day stretching. Even 10-20 minutes two or three times a week helps. The key is to stay consistent. Although you may not see immediate effects, the compound interest of the habit will result in significant gains over time.

A few things to consider before beginning a new stretch routine:

  • Don’t bounce. Hold a stretch evenly, as bouncing or rocking back and forth can cause injury as you may stretch the muscle beyond its physiological limit.
  • Consider a light warmup. Warm muscles are better than cold muscles. Even a short five-minute walk is enough to loosen the muscles.
  • Don’t stretch through pain. If you experience pain when stretching, stop. You’re likely damaging the muscle more than helping it.

Now, let’s get into five stretches that are designed to be done anywhere.

Standing Hamstring and Calf Stretch

This stretch targets two muscle groups at the same time. Stand about a foot away and place both of your hands on a wall. Your feet should be shoulder-width apart. Then, take a step back with one foot, keeping that leg straight. Push down with your heel so your entire foot maintains contact with the ground.

Maintain for 30-60 seconds and switch sides. Repeat 2-3 times.

You feel should feel a stretch in your calves; if not, lean forward slightly. By keeping your back leg straight, you should also feel a stretch through your hamstring.

Standing Hamstring Stretch (One Leg)

Standing Stretches For Your Legs

Another stretch to target your hamstrings. While standing up straight, lift one leg and rest it on a shoebox, or another item around the same height. While keeping both of your legs straight, reach up towards the ceiling, and begin to lean slightly forward. As you do, you should feel a stretch in your hamstring. Maintain for 30-60 seconds and repeat 2-3 times on both sides.

For this stretch, it’s important to keep your back straight and to avoid hunching over and putting undue stress on your neck.

Standing Stretches For Your Legs

Standing Pigeon

Cross your ankle over your opposite leg, just above the knee, and squat down. You can extend your arms out for balance, or be up against a wall for additional stability. Look straight ahead and avoid straining your neck. Hold for 30-60 seconds, and repeat 2-3 times with equal recovery time in between sets.

This stretch works your hips, glutes, and lower back.

For even more stretches, visit our blog on activities that will help you build up strong, healthy feet.

For more information on how to prevent foot injuries and foot conditions, book an appointment today at Feet First Clinic.

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

Call us at 416-769-3338 or Book Your Assessment Today!

Related Posts

Book your appointment online

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!

IMG_1562

Emily

Administrative Assistant

Emily is the newest addition to the Feet First family. She assists with the clinic’s accounting and finances, as well as all the behind-the-scenes work that keeps the clinic running smoothly. In addition to her accounting smarts, she brings sunshine and positivity to everyone at Feet First Clinic.

Erica Halpern

Marketing and Administrative Assistant (She/Her)

Part of our administrative support staff, Erica also works behind the scenes writing and editing content for our website and blog. She loves researching and writing educational content to help patients and anyone dealing with pain. When she’s not busy in the clinic, you’ll find her at her local gym, exploring underground music, hiking with friends, or cheering on her favourite sports teams (Go Jays!). She also loves huskies!

Sophie Rudahigan

Clinic Administrator (She/Her)
Sophie prides herself on providing top-tier customer service. She is here to ensure a smooth visit for all clients. In addition to overseeing the clinic’s administration and day-to-day operations, she maintains the cosmetic appearance of the store. She is the magic behind our elaborate display case designs and also ensures the clinic is stocked with stylish (but still orthopedic!) footwear options for all ages.

Bianca Carter

CEO (She/Her)

Day in and out, Bianca works hard to ensure Feet First Clinic runs smoothly. Customer service is at the top of her list and she treats every customer like family. Bianca has a passion for fitness and is dedicated to helping people take care of their feet and body. There is no problem that she can’t solve and she believes that where there is a will, there’s a way.

Carolina Charles

Patient Relation Coordinator (She/Her)

If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.