The Back Dr's Blog- Better Posture, Better Sleep & Pain Relief: Strengthen and Stretch your Foot Arches

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

Additional Reading Resources:

Save this to Del.icio.us

Digg This !
Subscribe to CT Spine Disc Center by Email

Subscribe in a reader

No comments:

there are no surgical procedures that could be performed...

"I have had low back pain with radiation down the left leg due to three herniated discs and a ruptured disc above the herniated discs. After having an MRI and a surgical consult, it was determined that there are no surgical procedures that could be performed. I was left with using medication with minimal results. My sister heard about spinal decompression and passed on information downloaded from the CT Spine and Disc Center from their website. After reading all about spinal decompression there was no doubt in my mind that this was the treatment I was looking for. After making an appointment and talking with Dr. Bellinger, I was even more convinced this treatment was for me. Everyone in the office is very personable and the treatments were painless. After 15 treatments, I am more pain free and no longer have to rely on medication for relief. I’m now able to walk longer distances and climb stairs again, I am just so happy, I’m smiling again and I would not hesitate to recommend this treatment to anyone! Thank you so much for giving me a new lease on life!”
Judy.B (Coventry, Connecticut)

At the end of this treatment, I no longer need assistance of a walker or a cane to get around..

"After abeing told surgery was my only option I was put in touch with another treatment called the DRX 9000. My pain was so bad, I could not do anything. After four treatments, I was able to stand up straight and walk again. I am now able to do almost everything I did before, and am enjoying the freedom I had before. At the end of this treatment, I no longer need assistance of a walker or a cane to get around. I am so thankful I had another option. Thanks to the Doctors and staff at CT Spine and Disc Center. I am doing very well.
Anne. B (Tolland, Connecticut)

...my pain level is now almost zero

I must admit that, that given the pain level (10+) that I was enduring when I first came to your office, I was highly skeptical of a positive outcome with the DRX9000. Following the regimen of treatments that you prescribed, my pain level is now almost zero. Before coming to you, I knew that the road to recovery was slow, but thank God for this machine and your professional care. Very seldom will I endorse a product. In this case, however, not only do I endorse it, but I offer to any person who may be looking for help, the opportunity to speak with me in order to give them my first hand opinion of this "Miracle Machine" and your miracle skills. Thank you for that you both have done and I look forward to continuing the maintenance sessions. "
Greg Zlotnick (Mansfield, Connecticut)

This is your light at the end of the tunnel...

"Approximately two years ago, May 2005, I was diagnosed with polymyositis. At which time I was put on steroids. It helped the pain some but I did not like the side effects, so I tried Physical therapy which only made me feel worse. After three emergency trips to the hospital and with xrays and MRI's I was told I had 3 herniated disks pressing on my sciatic nerve. I was not ready to take on surgery if there was an alternative and thats where the procedure at the Spine and Disc Center with Dr. Bellinger and Dr. Gill made all the difference in the world. On my first visit on Febuary 28th 2007- I needed a walker, my husbands arm just to get in the building. After the first two treatments I felt immediate results. The treatments were gentle and painless. For close to two years, I have had difficulty in walking, sitting or standing. Thanks to the technology and exceptional care from Dr. Bellinger and Dr. Gill- I no longer need my walker and my pain level has gone from a ten to a zero!! And I don't cry as much either. I highly recommend this procedure. A friend of my daughters suggested that I try this as he had wonderful results also. I would also like to compliment the receptionist Jessica for her efficiency and kindness. I mentioned to her, the Doctors should hang another sign outside the door saying "This is your light at the end of the tunnel"
Rochelle. A (Cromwell, Connecticut )

The Back Dr's Blog- Better Posture, Better Sleep & Pain Relief

*

Friday, July 16, 2010

Strengthen and Stretch your Foot Arches

No comments:

LinkWithin

Health Related Blogs: