Friday, July 16, 2010

Strengthen and Stretch your Foot Arches

Many patients have suffered with ankle and foot injuries. This often leaves them weakness in the ankles and ligaments, making them more prone to pain or further injury. There are many exercises for the foot and ankle that one can do to stretch. Simple exercises that can be completed at home. Here are three exercises one can do at home. All you need is a golfball, a towel and a chair to perform these simple stretches.

  • The Golf Ball Exercise- Sit on a comfortable chair. Place a golf ball under your bare foot. Roll the golf ball under your foot with as much pressure as you are able to. Roll the golf ball from the front of your foot to the back. along the arches and other outer edges. Do this exercise 5 minutes per foot, 2 times per day. This golf ball exercise helps to relax the foot.

  • Seated Foot Stretch- Sit in chair with your foot crossed over the opposite knee, Grasp your foot with your hand, and slowly bend your toes toward your knee. Hold this foot stretch for 10 to 15 seconds. This exercise stretch can be done 3 times to 10 times per day. Your Doctor many recommend you differently depending on what you have going on.

  • Towel Scrunch Exercise to Strengthen the Arches- This exercise is great for conditioning and strengthening the artches of the foot. First lay a towel flat on the floor. Sitting barefoot in a chair, you will grab the towel with your feet: from the edge of the towel scrunch it up with your toes toward yourself. Perform this exercise 3-4 times per day.

CT Spine and Disc Center is located in central Connecticut- Specializing in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call us at 860-633-8756 to see if you are a candidate for non surgical spinal decompression

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