Items filtered by date: July 2025

Preventing ankle injuries in volleyball begins with consistent stretching. The ankle alphabet involves tracing letters with your toes to improve flexibility and mobility. Ankle rolls loosen the joint by gently rotating the foot in circles. Ankle dorsiflexion, or pulling the toes toward the shin, increases range of motion and reduces stiffness. Ankle inversion, turning the sole of the foot inward, strengthens supporting muscles and ligaments. These stretches can help stabilize the ankle during quick directional changes common in volleyball. A podiatrist can assess ankle mechanics, provide personalized strengthening routines, and create custom orthotics. If you have sustained a foot or ankle injury from playing volleyball, it is suggested that you consult a podiatrist who can treat various foot and ankle injuries. 

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with one of our podiatrists from Foot Doctors of Utica. Our doctors will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.

• Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
• Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
• Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
• Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.

If you have any questions, please feel free to contact our offices located in Herkimer, and New Hartford, NY . We offer the newest diagnostic and treatment technologies for all your foot care needs.