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Exercises to maintain foot conditionsThere are several conditions that need treatment

The stretches are easy and can be done at home

Building a strong foundation helps

 

People tend to not think about their feet very much despite their everyday importance. They allow them to walk great distances or run or exercise. It’s when they lose the ability to use their feet as they did previously that they often realize that they took it for granted.

Depending on the severity of the injury, there are exercises that can be done to either build up their strength to get back to being able to walk or possibly prevent them from reoccurring.

Here are several things that could affect people and dictate the way that they walk, along with some possible ways people to rehabilitate those conditions or injuries.

 

Foot Drop

This condition, when one has trouble lifting the front of one or both of their feet - which then drags on the ground. There are several causes for this - nerve injury, brain, and spinal cord disorders, and muscle disorders. Things like crossing one’s legs, kneeling, and wearing a leg cast could cause the nerve to be pinched.

 

Besides other options like one wearing splints on their feet, electric stimulation, or surgery, one can do physical therapy exercises.

 

- Towel Stretch - A person sits with their legs extended out straight in front of them. They loop a towel around the top of their feet and gently pull it toward them for 30 seconds.

- Toe-to-Heel Rocks - One stands with a chair in front of them for support. While holding onto the back of the chair, they rock forward until they are on their toes. Five seconds later they rock backward until they are on their heels with toes in the air.

- Ankle Dorsiflexion - The patient attaches a resistance band to a table and then sit down with both legs in front of them. They wrap the band around their foot and pull their toes toward them.

- Ball Lift - One sits with their feet on the ground and they put a tennis-ball-sized sphere between their feet. Keeping their feet together, they lift the ball up and in front of them.

- Marble Pick-Up -The patient sits in a chair with both feet on the ground. They pick up a marble by curling the toes of one foot around it and then putting it in a bowl. There are 20 marbles on the ground.

- Plantar Flexion - This is along the same lines as the Ankle Dorsiflexion, but the patient, after tying the resistance band around their foot, tilt their foot toward the floor instead of toward them.

 

Foot Pain

A variety of exercises can help ease the pain here, but the first thing that one should do is rest while elevating their feet. They can put ice on the area if it is swelling, but keeping off their feet for a while is important. After getting an OK from a medical professional, they can do exercises like these.

 

- Toe Raise, Point, and Curl - The patient sits in a chair with both feet on the ground and then lift up their heels like they are on tippy-toe. They then curl the toes.

- Big Toe Stretch - The patient puts their foot on their knee and manipulates the big toe, giving it a wider range of motion.

- Toe curls - The patient puts a small towel on the ground and puts their foot on it. They then curl the towel toward them with their toes.

- Toe Splay - Still seated, the patient spreads all their toes as wide as they can.

- Marble Pick-up - Same as listed above.

- Sand Walking - The surface of the sand is uneven, which makes one use different muscles. It can help stretch foot muscles.

- Toe Extension - This is like the big toe stretch, but it is for the whole top of the foot with the toes.

- Golf Ball Roll - Running a ball under one’s feet can help tremendously with pain.

- Achilles Stretch- The patient stands and leans forward against a wall and alternates legs while leaning to stretch this area out.

 

Foot Tendonitis

Many of the above can help here too, but since the condition is caused by overuse, rest is vital. Trying to do too much too soon can cause a setback and then even more time to recuperate before aiming to stabilize the foot. People need to take it easy and just let their bodies heal.


Dr. John J Hickey of Levittown Podiatry will be able to help with these issues. He has extensive experience in the field and can also point to professionals who can help patients rehabilitate themselves.

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