7 Ways To Ease Your Foot Pain (top foot)- طرق للتخلص من ألم القدم ٧
Автор: Dr. Lama Ghotmi
Загружено: 2020-05-02
Просмотров: 182
Описание:
🚨Foot Extensors Pain Relief 🚨
The foot👣 is not only a complex of bones, tendons and legaments. It is holding the body weight and all the movements we do the whole day, so it is susceptible for injuries.
Case: a patient asked for exercises post tendonitis. He is unable to stand comfortably and pain is with weight bearing. It was injured after a match of football 🦶⚽with barefoot.
Post tendinitis the RICE technique is used to decrease pain and swelling, then stretching and strengthening is used with balance training to stop the chance of recurring.
Exercises used:
1. Sitting Plantar Fascia Stretch (hold 15-30sec 3reps)
2.Foam Roller Stretch(you can use a tennis ball) :roll your toes on the foam roller and keep it for few minutes and repeat twice a day
3.Towel Pick Up Using Toes
Grab the towel with your toes 20reps
4.Achillis tendon Plantar Fascia Stretch
Hold 15-30sec 10reps
5.Short Foot Exercise
Drive the big toe to the ground as a part of contraction do as much as you can during the day.
6.Single Leg Deadlift to improve balance do 10reps
7.Single Leg Squats Also great for muscle strengthing and balance 10reps.
#footpain #foottendonitis #footrehab
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