1 in 4 women will develop this painful foot condition...

Описание: PHYSIOTHERAPY INTERVENTIONS YOU CAN DO AT HOME 🏠

1. Toe Spread Exercise
Place a rubber band around all toes.
Spread them apart as wide as possible.
Hold for 10 seconds, release.
Repeat 10-15 times daily.
Benefits: Strengthens abductor hallucis muscle, reduces toe crowding

2. Short Foot Exercise
Sit with foot flat on floor.
Press big toe down while lifting other 4 toes up.
Hold 5-10 seconds.
Repeat 10 times per foot.
Benefits: Activates intrinsic foot muscles, improves arch support

3. Toe Flexion & Extension
Manually stretch big toe upward (dorsiflexion).
Hold for 30 seconds.
Then gently push toe downward (plantarflexion).
Repeat 5 times each direction.
Benefits: Maintains joint mobility, prevents stiffness

4. Balance Training (Proprioception)
Stand barefoot on one foot.
Maintain balance for 60 seconds.
Progress by closing eyes or using unstable surface.
Alternate feet.
Benefits: Improves foot stability and neuromuscular control

5. Towel Grip Exercise
Place small towel on floor.
Use toes to grip and scrunch towel toward you.
Repeat 10 times.
Benefits: Strengthens flexor hallucis longus and intrinsic muscles

6. Achilles Tendon Stretch
Stand on step with heels hanging off edge.
Lower heels below step level until stretch is felt.
Hold 30 seconds.
Repeat 3-4 times daily.
Benefits: Reduces tension on forefoot, improves ankle mobility

7. Walking Exercises
Walk 5 meters on heels (forefoot lifted).
Walk 5 meters on outer edge of feet.
Walk barefoot whenever possible.
Benefits: Activates different muscle groups, strengthens foot arch

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ADDITIONAL CONSERVATIVE MANAGEMENT

✅ Wear wide toe-box shoes
✅ Avoid heels above 5cm
✅ Use orthotic insoles for arch support
✅ Apply ice for pain/inflammation (15-20 min)
✅ Consider toe spacers or bunion pads
✅ Manual therapy and mobilization techniques

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⚠️ IMPORTANT MEDICAL DISCLAIMER ⚠️

THIS VIDEO IS FOR EDUCATIONAL PURPOSES ONLY

❗Always consult a qualified physiotherapist before starting any treatment protocol
❗Every individual has unique biomechanics and requires customized assessment
❗These exercises are general recommendations - NOT personalized treatment
❗If pain increases or symptoms worsen, STOP and seek professional evaluation
❗This information does not replace professional medical advice, diagnosis, or treatment

Your treatment protocol should be:
✓ Professionally assessed
✓ Individually customized
✓ Supervised by a licensed physiotherapist
✓ Adjusted based on your progress and response
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