FOOT EXERCISES |
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FOOT EXERCISES
Begin these exercises as soon as pain has decreased enough to permit light exercise.
SET 1: TOE EXERCISE
EXERCISE 1
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Position: Sit, placing foot on a flat, smooth surface.
Weight Used: None.
Action: Lift toes, holding the ball of the foot on the flat surface
(see Figure 22). Hold as high as possible for 3 seconds. Lower toes to surface. Hold for 3 seconds.
Repetitions: 10 times, twice a day, increasing to 30 times, twice a day.
EXERCISE 2
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Position: Sit, placing foot at the edge of a smooth, flat surface, with toes extending beyond the edge.
Weight Used: None.
Action: Bend (flex) toes downward (see Figure 23). Hold down as far as possible for 3 seconds. Return to starting position. Hold for 3 seconds.
Repetitions: 10 times, twice a day, increasing to 30 times, twice a day.
EXERCISE 3
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Position: Sit comfortably.
Weight Used: None.
Action: Spread toes apart as far as possible, using hand to assist you if necessary (see Figure 24). Hold for 3 seconds. Relax toes.
Hold for 3 seconds.
Repetitions: 10 times, twice a day, increasing to 30 times, twice a day.
SET 2: FOOT EXERCISES
EXERCISE 1
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Position: Sit, placing foot on a flat, smooth surface.
Weight Used: None.
Action: Raise inner edge of foot, with weight on outer edge. Curl toes downward and inward (see Figure 25). Hold as tight as possible for 3 seconds. Relax for 3 seconds.
Repetitions: 10 times twice a day, increasing to 30 times twice a day.
EXERCISE 2
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Position: Sit comfortably, holding one foot firmly on the floor. Hold other foot in front of it, weight on the heel.
Weight Used: None.
Action: Rotate front of forward foot from outside inward, making complete circles (see Figure 26). Right foot moves clockwise, left foot counterclockwise.
Repetitions: 10 times twice a day for each foot, increasing to 30 times twice a day.
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