{"id":2182,"date":"2020-06-25T16:54:03","date_gmt":"2020-06-25T16:54:03","guid":{"rendered":"https:\/\/genesisortho.wpengine.com\/?page_id=2182"},"modified":"2024-10-03T10:20:36","modified_gmt":"2024-10-03T10:20:36","slug":"top-5-stretches-to-relieve-foot-ankle-pain","status":"publish","type":"page","link":"https:\/\/genesisortho.com\/pl\/top-5-stretches-to-relieve-foot-ankle-pain\/","title":{"rendered":"5 najlepszych rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l stopy \/ kostki"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"2182\" class=\"elementor elementor-2182\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6852e29 doctors-title elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6852e29\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c3cb957\" data-id=\"c3cb957\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d9ae10 elementor-widget elementor-widget-heading\" data-id=\"2d9ae10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">5 najlepszych rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l stopy \/ kostki<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1ba4d338 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1ba4d338\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1d21846b\" data-id=\"1d21846b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2886ec35 elementor-widget elementor-widget-heading\" data-id=\"2886ec35\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">5 najlepszych rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l stopy \/ kostki<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4cdb5efe elementor-widget elementor-widget-text-editor\" data-id=\"4cdb5efe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Je\u015bli do\u015bwiadczasz <a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/foot-and-ankle-overview\/\" target=\"_blank\" rel=\"noopener\">b\u00f3l kostki lub stopy<\/a>, wypr\u00f3buj jedno lub wi\u0119cej z pi\u0119ciu poni\u017cszych odcink\u00f3w. Rozwa\u017c r\u00f3wnie\u017c wizyt\u0119 u specjalisty ortopedy, je\u015bli b\u00f3l jest szczeg\u00f3lnie ostry lub trwaj\u0105cy.<\/p><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Kr\u0119gi kostki:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mo\u017cesz to zrobi\u0107 siedz\u0105c lub le\u017c\u0105c<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zacznij od powolnego obracania kostki w k\u00f3\u0142ko w lewo iw prawo. W przypadku okr\u0119g\u00f3w wykonaj 10 w ka\u017cdym kierunku ka\u017cd\u0105 stop\u0105.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mo\u017cesz to r\u00f3wnie\u017c zrobi\u0107, pisz\u0105c alfabet stop\u0105, u\u017cywaj\u0105c du\u017cego palca jako o\u0142\u00f3wka. Je\u015bli to robisz, wykonaj 2 razy na ka\u017cdej stopie.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105ganie Achillesa:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zacznij od stania twarz\u0105 do \u015bciany lub innego wspornika, z r\u0119kami na \u015bcianie na wysoko\u015bci oczu<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Umie\u015b\u0107 lew\u0105 nog\u0119 krok za praw\u0105. Trzymaj\u0105c lew\u0105 pi\u0119t\u0119 na ziemi, pochyl si\u0119 do przodu praw\u0105 nog\u0105, a\u017c poczujesz rozci\u0105gni\u0119cie w lewej. Nast\u0119pnie lekko ugnij tyln\u0105 nog\u0119, aby poczu\u0107 napi\u0119cie w \u015bci\u0119gnie Achillesa.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wykonuj to przez 15-30 sekund, powtarzaj\u0105c 2-4 razy na nog\u0119<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105gni\u0119cie r\u0119cznika:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Chwy\u0107 r\u0119cznik i usi\u0105d\u017a na pod\u0142odze z wyci\u0105gni\u0119tymi przed sob\u0105 nogami.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Owi\u0144 r\u0119cznik wok\u00f3\u0142 palc\u00f3w u obu st\u00f3p, a nast\u0119pnie zacznij delikatnie odci\u0105ga\u0107 r\u0119cznik, a\u017c poczujesz rozci\u0105ganie u do\u0142u st\u00f3p i z ty\u0142u n\u00f3g.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wykonaj to rozci\u0105ganie przez 30 sekund i wykonaj to 3 razy.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105ganie \u0142ydek stoj\u0105cych:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sta\u0144 twarz\u0105 do \u015bciany lub innego wspornika, z jedn\u0105 stop\u0105 przed sob\u0105 oko\u0142o 12 cali.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Skieruj palce do g\u00f3ry i powoli pochyl si\u0119 do przodu, a\u017c poczujesz napi\u0119cie w tylnej cz\u0119\u015bci podudzia.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj ten odcinek przez 30 sekund i powt\u00f3rz po drugiej stronie. Zr\u00f3b to 3 razy.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105ganie kostek krzy\u017cowych:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Usi\u0105d\u017a wygodnie z lew\u0105 stop\u0105 skrzy\u017cowan\u0105 na prawym kolanie.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trzymaj lew\u0105 stop\u0119 d\u0142o\u0144mi, a nast\u0119pnie zegnij lewe palce i kostk\u0119 w d\u00f3\u0142, tak jakby\u015b wskazywa\u0142 palcami.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">This should be felt on the front of your <a href=\"https:\/\/genesisortho.com\/pl\/foot-and-ankle-pain-treatment\/\">ankle and foot<\/a><\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj ten odcinek przez 30 sekund i powt\u00f3rz po drugiej stronie. <\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3440f595\" data-id=\"3440f595\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4463e00b elementor-widget elementor-widget-heading\" data-id=\"4463e00b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Popro\u015b o spotkanie<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-561757ea elementor-widget elementor-widget-text-editor\" data-id=\"561757ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<strong>Wizyty w gabinecie lub telemedycyna dost\u0119pna na ca\u0142ym \u015bwiecie<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3de4c9d4 elementor-widget elementor-widget-shortcode\" data-id=\"3de4c9d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f681-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"681\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/pl\/wp-json\/wp\/v2\/pages\/2182#wpcf7-f681-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\" data-trp-original-action=\"\/pl\/wp-json\/wp\/v2\/pages\/2182#wpcf7-f681-o1\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"681\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.5\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"en_US\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f681-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/><input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/fieldset>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Twoje Imi\u0119 (wymagane)\" value=\"\" type=\"text\" name=\"your-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tw\u00f3j Email (wymagane)\" value=\"\" type=\"email\" name=\"your-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text\" aria-invalid=\"false\" placeholder=\"Telefon\" value=\"\" type=\"text\" name=\"your-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label> Czy jeste\u015b nowym pacjentem?<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouanewpatient\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"Yes\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">tak<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"No\" \/><span class=\"wpcf7-list-item-label\">Nie<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label>Czy interesujesz si\u0119:<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouinterested\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouinterested\" value=\"telemedicine\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">telemedycyna<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouinterested\" value=\"in-office visit\" \/><span class=\"wpcf7-list-item-label\">wizyta w biurze<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner\" type=\"submit\" value=\"Wys\u0142a\u0107\" \/>\n\t\t<\/p>\n\t<\/div>\n<\/div><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<input type=\"hidden\" name=\"trp-form-language\" value=\"pl\"\/><\/form>\n<\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f341882 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"f341882\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e8e5c4e icon-circle-item neck elementor-widget elementor-widget-heading\" data-id=\"7e8e5c4e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/neck-overview\/\">Neck &amp; Back\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d6b68cf icon-circle-item shoulder elementor-widget elementor-widget-heading\" data-id=\"1d6b68cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/shoulder-overview\/\">rami\u0119<\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32a44cd4 icon-circle-item hand elementor-widget elementor-widget-heading\" data-id=\"32a44cd4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hand-and-wrist-overview\/\">Hand &amp; Arm\n            \n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b0e1d53 icon-circle-item knee elementor-widget elementor-widget-heading\" data-id=\"2b0e1d53\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/knee-overview\/\">Kolano\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59fc7c61 icon-circle-item foot elementor-widget elementor-widget-heading\" data-id=\"59fc7c61\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/foot-and-ankle-overview\/\">Foot &amp; Ankle\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e9ef594 icon-circle-item hip elementor-widget elementor-widget-heading\" data-id=\"2e9ef594\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hip-overview\/\">Cze\u015b\u0107 p\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Top 5 Stretches To Relieve Foot\/Ankle Pain Top 5 Stretches To Relieve Foot\/Ankle Pain If you&#8217;re experiencing pain in your ankle or foot, try one or more of the five stretches below. Also consider visiting an orthopedic specialist if the pain is especially acute or especially ongoing. Ankle Circles: You can do this while sitting [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-2182","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Top 5 Stretches to Relieve Foot\/ankle Pain | Genesis<\/title>\n<meta name=\"description\" content=\"Find stretches to alleviate foot and ankle pain at Genesis. 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