Dr. Kiper offers Silicone Orthotics for arch support.

STRETCHING EXERCISES

If you don't incorporate any other physical activity, you should stretch. Stretching helps your flexibility as you get older, and ties for first with building a cardio-vascular system.
Video Footstretch
Video Hip/Low Back Pain Stretch

Stretching Philosophy

Stretching Table of Contents

Stretching should be done in a peaceful surrounding with no distractions. Your mind and body should be at ease and relaxed. If you are in a rush,or have something on your mind, and you just want to get it over with, don't stretch. Do it later. You can't fool your muscles into relaxing if you're not relaxed, they sense what you're feeling.

If stretching is your only physical exercise endeavor, do it at the beginning of the day. You should stretch before, and after, any physical activity. If you're having trouble getting to sleep, stretch.

You cannot stretch too much. You can however overstretch your muscle if you push the stretch too hard. Only stretch to the point of mild tension, NOT pain.

Don't rock the stretch or use jerky movements.

Breathe normally, don't hold your breath.

Hold all stretches for at least 10-20 seconds.

Always repeat your sequences of stretches at least once, twice is even better.

  One of the best books I have found on stretching, for any physical activity, is entitled "Stretching" by Bob Anderson.

Achilles tendonitis - (eccentric load stretch, also good for plantar fasciitis)

Basic stretches - Part I (includes plantar fasciitis)

Basic stretches - Part II (includes plantar fasciitis)

Chondromalacia Patella - (pain in front of knee, or under knee cap)

Gluteal Stretch - (glutes)

Hip/Low Backpain - stretch

Ilio-tibial band stretch - (also good for lower back pain)

Shin splint - strengthening exercise

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