{"id":279,"date":"2026-04-29T11:00:00","date_gmt":"2026-04-29T09:00:00","guid":{"rendered":"https:\/\/dr-singer.net\/blog\/?p=279"},"modified":"2026-04-29T12:30:35","modified_gmt":"2026-04-29T10:30:35","slug":"fussuebungen","status":"publish","type":"post","link":"https:\/\/dr-singer.net\/blog\/2026\/04\/29\/fussuebungen\/","title":{"rendered":"Fersenschmerzen"},"content":{"rendered":"\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\"><strong>Fersenschmerzen lassen sich meist gut durch gezielte Dehnung der Wadenmuskulatur, Dehnung der Fu\u00dfsohle sowie Kr\u00e4ftigung der Wadenmuskulatur beeinflussen.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><strong>Wadendehnung an der Wand:<\/strong><br><strong>Machen Sie einen Ausfallschritt zur Wand. Das hintere Knie bleibt gestreckt, die Ferse ist fest auf dem Boden. Lehnen Sie sich langsam nach vorne, bis Sie die Dehnung im Wadenbereich deutlich sp\u00fcren, die Spannung 20 \u2013 30 Sekunden halten.&nbsp;<\/strong><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Danach beugen Sie auch das hintere Knie, die Ferse bleibt fest auf dem Boden, Sie sp\u00fcren die Dehnung jetzt deutlich, auch im unteren Bereich der Wade.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Halten Sie die jeweilige Position etwa 20 bis 30 Sekunden und wiederholen Sie die \u00dcbung 3- bis 4-mal.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fragen Sie Ihren Arzt oder Physiotherapeuten, ob diese \u00dcbung f\u00fcr Sie geeignet ist.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/dr-singer.net\/blog\/wp-content\/uploads\/2026\/04\/29_4_Sport-1-819x1024.jpg\" alt=\"\n\" class=\"wp-image-281\" srcset=\"https:\/\/dr-singer.net\/blog\/wp-content\/uploads\/2026\/04\/29_4_Sport-1-819x1024.jpg 819w, https:\/\/dr-singer.net\/blog\/wp-content\/uploads\/2026\/04\/29_4_Sport-1-240x300.jpg 240w, https:\/\/dr-singer.net\/blog\/wp-content\/uploads\/2026\/04\/29_4_Sport-1-768x960.jpg 768w, https:\/\/dr-singer.net\/blog\/wp-content\/uploads\/2026\/04\/29_4_Sport-1-640x800.jpg 640w, https:\/\/dr-singer.net\/blog\/wp-content\/uploads\/2026\/04\/29_4_Sport-1.jpg 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><figcaption class=\"wp-element-caption\"><strong>Wadendehnung an der Wand<\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sie finden uns unter fb.me\/praxis.dr.p.singer, ig.me\/dr.p.singer, <a href=\"http:\/\/facebook.com\/groups\/regenerativemedizin\">http:\/\/facebook.com\/groups\/regenerativemedizin<\/a>, <a href=\"https:\/\/www.dr-singer.net\/blog\">https:\/\/www.dr-singer.net\/blog<\/a> und praxis.dr-singer.net<br><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">Design KI-unterst\u00fctzt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wadendehnung an der Wand<\/p>\n","protected":false},"author":1,"featured_media":280,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[608,604,5,489,605,607,602,601,321,492,325,336,182,323,322,606,603],"class_list":["post-279","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bewegung","tag-calves","tag-dehnung","tag-drpsinger","tag-ferse","tag-footexercises","tag-footgymnastics","tag-fussgymnastik","tag-fussuebungen","tag-gelenke","tag-heel","tag-joints","tag-pain","tag-schmerzen","tag-sport","tag-sports","tag-stretching","tag-waden","entry"],"_links":{"self":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts\/279","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/comments?post=279"}],"version-history":[{"count":5,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts\/279\/revisions"}],"predecessor-version":[{"id":336,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts\/279\/revisions\/336"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/media\/280"}],"wp:attachment":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/media?parent=279"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/categories?post=279"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/tags?post=279"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}