Foot
One cause of foot pain is improper use that leads to atrophy. You can avoid many of the problems by performing foot exercises to stretch and relieve tension from the muscles. This article will tell you how to do physical therapy exercises for the feet.
1. Seek advice from your doctor or a podiatrist if you are experiencing extreme foot or ankle pain. If there is a chance you have fractures, you should seek an x-ray and other possible medical treatment. Ask your doctor if there are prescribed physical therapy exercises that you can do.
2. Sit on the ground with your back to a piece of furniture, such as a couch. Remove shoes and socks. In this position, you should be able to place your body weight against the couch and bend your knees so your feet are free to move.
3. Place a washcloth or sock on the ground under your right foot. Stretch your toes out and pull them back, gripping the material between your toes and your foot bed. Lift the cloth up slightly off the ground.
Relax between each grip and repeat 5 times, holding for 5 counts on each grip. Repeat on the left side. Work toward holding the grip for 10 seconds at a time.
4. Place 20 marbles and a small bowl on the ground. Sit back against the couch. With 1 foot, pick up one marble at a time and place it in the small bowl.
Pick up all 20 marbles and drop them in a bowl with your right foot. Then, dump the bowl out and repeat with the left foot.
5. Loop a rubber band around the middle of your toes on your right foot. It should have medium resistance so it can give slightly. Stretch all of your toes apart, stretching the rubber band as far as it will go.
Hold the stretch for 5 seconds and then relax your toes. Make sure to relax for approximately 5 seconds. Do the stretch 5 times on each foot.
6. Loop the rubber band between the big toe on your right foot and the big toe on your left foot. Place your feet together. Pull your toes apart while trying to keep your ankles together. Stretch the rubber band as far as you can, and then relax.
Relax for 5 seconds between stretches and repeat 5 times.
7. Stand straight in front of a wall. Place your hands gently on the wall in front of you. Raise yourself onto your toes, in a calf raise exercise.
Lower yourself to the ground. Repeat 10 times, making sure to lower yourself slowly to the ground. For an extra challenge, try raising yourself on one foot at a time, and doing 10 repetitions with each foot.
8. Stand up in front of a long hallway or room. Rise on your toes and walk forward. Walk on your toes, barefoot, for 15 to 20 seconds.
Repeat 8 times with 20 second breaks between sets. Work up to walking on your toes for 30 seconds to 1 minute in small increments.
9. Stand in front of the hallway and walk on your heels. Walk for 15 to 20 seconds, rest for 20 seconds and do 8 sets. Increase the time you spend walking on your heels in each set.
For similar articles, read Physiotherapy.
