Ankle & Foot Pain

 

Posterior Tibial Tendonitis Stretches & Exercises

Posterior tibial tendonitis can be very painful and make the foot unstable. These stretches and exercises should be able to help if your posterior tibial tendon becomes inflamed or torn.

The posterior tibial tendon can cause a lot of problems in the foot and ankle. It provides support and stability to the foot. It runs on the inside of the leg and foot, and it is the main muscle for inversion, or pulling your foot inwards.

Start off with propping your ankle up on a roll or hang your foot off the bed or table so your heel doesn't touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantarflexion. Now you want to wrap the band around your other foot. This time you will have resistance pulling out. This is ankle eversion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion. Try not to move the whole leg with these exercises. Just move at the ankle.

Now you are going to do some simple toe walking. Lift your heels off the ground and walk on your toes. Try to do this for 30 seconds, and work your way up to a minute. If you need to take a break in between, you can.

The next exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.

Finally, you will do a stretch. The stretch is similar to a soleus stretch. So you will start off leaning against something sturdy. Put the leg you want to stretch back into a lunge position. Keeping both feet facing forward, bend your front knee, and then keeping your back heel down bend your back knee. The final step to this stretch is to bend the knee inward toward your other knee to get the posterior tibialis stretch. Hold this stretch for 30 seconds, and repeat 3 times.

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Lateral Sprained Ankle Stretches & Exercises

Lateral Sprained Ankle Stretches & Exercises

Lateral ankle sprains can be very painful and cause your ankle to become unstable. These stretches and exercises should help the healing process.

The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.

Now prop your ankle up on a roll or hang your foot off the bed or table so your heel doesn't touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantarflexion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion. Now you want to wrap the band around your other foot. This time you will have resistance pulling out. This is ankle eversion.

The next exercise will be standing up. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times.

Now is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.

The last exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.

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Achilles Tendinopathy Stretches & Exercises

These Achilles tendinopathy stretches and exercises will help loosen up and strengthen the Achilles tendon area. Tendinopathy is when tendonitis becomes chronic. It is what happens after the acute phase and can be very painful.

The first stretch will be using a step. Make sure you hold onto the rail or something sturdy when stretching on the step. Put the ball of your foot on the edge of the step so your heel is easily hanging off. Relax your heel down until you feel a stretch in the Achilles and calf area. If you need to push your body down some you can. Hold this stretch for 30 seconds and do three of them.

The next exercise is a heel raise off the ground. Stand with your feet about shoulder width apart, and come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. The coming back down is very important. This is the eccentric movement, and sometimes is harder to do. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.

Now will be balance with movement. Stand on one foot, and stay close to something sturdy to use as a target. Slowly reach forward until you touch the counter top or chair. You don’t have to touch anything either, you can just reach forward. Start off with 10 and work your way up from there.

The last exercise will be a sideways movement with a slight squat. Keeping your feet forward, step out to the side. As you are stepping out, bend slightly into a squat. Make sure you stick your bottom back so your knees stay behind your toes. You can go to one side 10-20 feet, and then come back the other way. If that becomes easy, you can use a resistive band wrapped around your ankles or your thighs to make it more challenging.

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Achilles Tendon Rupture Stretches & Exercises

Achilles Tendon Rupture Stretches & Exercises

With an Achilles Tendon Rupture, you might end up needing surgery. These stretches and exercises can help you before and afterwards. The stronger and more flexible you can be before a surgery, the better your recovery will be after.

The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.

Next you will do a standing calf stretch. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times. In the same position, now bend your back knee with the stretch. This will stretch the soleus muscle, which is directly under the calf muscles. Hold the stretch for 30 seconds, and do it three times.

Now you will do some exercises. The first exercise is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.

The last exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.

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How to Wrap a Sprained Ankle

A sprained ankle is no fun. Today I'll will show you the correct way to wrap an ankle sprain and also how to wrap your foot for general swelling only.

Most ankle sprains are on the lateral side or the outside of the ankle. When wrapping the ankle with a lateral sprain, you want to keep your foot in a neutral position and your foot turned out slightly (this would be 0 degrees of dorsiflexion and a slight eversion of the ankle). This helps take the pressure off the injured ligaments and tendons.

Start off with wrap rolling open from the top, this will make it easier to roll out. You also want to pull to the outside or lateral side each time to help support the ankle in the eversion direction. Wrap around the top of the ankle just below the belly of the calf muscle. This is your anchor. It should not be very tight higher up, and you want to have it slightly tighter towards the toes to help push the swelling back up the leg, but you don’t want to cut off the circulation either.

Once you have the anchor in place, start wrapping down towards the ankle. Now you are going to do a figure 8 pattern at the ankle by crossing down under the foot, and then back up around the ankle. Do this several times, slowly moving down the foot. Then wrap a few times down at the ball of the foot for another anchor, and then work your way back up with the same figure 8 pattern at the ankle. Make sure there is good circulation at the toes.

If you are wrapping your foot to help with swelling only, you will start at the toes, and put an anchor at the balls of your foot. This end will be slightly tighter, but not too tight to cut off the circulation. You will loosen it slightly as you go to help move the swelling out of the foot. With each wrap, cover the previous wrap by about half, and work your way up the ankle to just below the belly of the calf. Then come back down making an overlap like a figure 8.

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