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Preventing foot injuries with exercises
Last reviewed: 08.07.2025
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Combination training
During training, you can use exercises from completely different sports for the benefit of the body. If you start doing triathlon, then this sport combines swimming, running and cycling. Doing different sports, in particular triathlon, will activate all muscle groups, and your physical activities will be exciting and interesting.
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Intensity, volume of exercises
All people who do even a little bit of sports need to know the “golden” rule: regulate the intensity and volume of exercises so as not to injure yourself or exhaust yourself.
Don't work at the limit of your capabilities, you will only damage your health. Think about diets, calculate your pulse. The weight should be more or less stable. The possibility of overtraining is always present, but sports are an activity for the patient.
Prevention of muscle and tendon injuries
You need to lie down on the floor, stretch your legs forward and count clearly to six. You should bend your leg very smoothly, the main thing is that your heel does not come off the floor. Without using your hands, reach your knee to your chest, stretch as much as you can. Then you need to completely straighten your leg so that the line of the shin and thigh is even.
Then lower your leg smoothly, stop at the level when the height is the same as your shin in length. Then make a movement, thanks to which your heel smoothly lands on the floor. Again, make your leg straight and hold it in front of you. Repeat the exercise for each leg for five to six minutes. Thanks to such training, you will ensure a high-quality blood flow to your legs and develop your heart muscle.
Preventing hamstring injuries
Lie down on the floor and cross your legs so that the knee of one leg is on the popliteal fossa of the other leg. Without using your hands, bend your lower leg so that the knee of your upper leg reaches directly to your chest. After twenty seconds, lower your leg and lift it again.
Muscles and tendons of the back of the leg, stretching
Go to the wall and stand facing it, place your feet shoulder-width apart. Place your palms on the wall, the height should be head level, if possible, place them higher. Take a step back, only taking into account the moment that your feet should be perpendicular to the plane of the wall.
Your whole body should be like a straight line. Then lean against the wall, together with your forearms and palms (heels are motionless, do not come off the floor), stand in this position for 20 seconds - slowly straighten out. If desired, you can repeat the same, but only bend your knees. Stretching the thigh muscles
You need to put your foot on any comfortable chair and straighten your knee completely. Using only your muscles, you need to turn your foot directly toward your body and hold it that way. With a straight back and arms extended forward, bend over (smoothly), slightly raising your fingers. Your back should be free and relaxed. The stretch lasts exactly 30 seconds. It is not recommended to exercise too hard before training.