Do Physical Therapy Exercises for the Feet
Because feet hold the weight of our bodies each and every day, they are prone to injury, such as ankle sprains, fallen arches, broken toes or tears to the Achilles' tendon. Physical therapy is an important part of recovery as exercises help to ensure that your feet remain strong as well as flexible. A few tips can help.
Instructions
1. Perform simple stretches both before and after physical therapy to keep your feet flexible. Stand with one foot slightly in front of the other, heel in line with the toes of the back foot, and then lift the foot so that only your heel is on the ground. Lift as high as is comfortable, leaning your body forward slightly if you like to deepen the stretch. Hold for 3 to 5 seconds and repeat 2 or 3 times.
2. Sit on the edge of a chair and rest your ankle on top of the opposite knee. Hold your toes firmly and pull them back towards your shin to create a stretch through the arch of the foot. Hold for 3 to 5 seconds and repeat 2 or 3 times.
3. Sit with your legs extended in front of you, resting against a wall or the headboard of your bed for support if you like. Wrap an exercise band around the arches of your feet, near the heals, and pull back with your arms until there is sufficient resistance. Pull your toes up and then slowly push your feet against the resistance band, dropping your toes as near to the floor or bed as possible, keeping the motions slow and smooth and perform 3 to 5 repetitions. After each set, move the band a bit further up the arch of your foot until you must grip the band below your toes.
4. Stand on a step, holding firmly onto the railing or wall for balance as your rest just the balls of your feet on the step with your arches and heels hanging off. Very slowly and gently, lift up onto your toes and then drop your heels below the step. Repeat, lifting and lowering with controlled motions 3 to 5 times and repeating 2 or 3 times.
Tags: your feet, your toes, with your, your toes then, Exercises Feet, Hold seconds, Hold seconds repeat