Ankle & Foot Pain Relief, Daily Exercises, Remedies & strengthening exercises by Dr.V.RAJMOHAN (PT)

Описание: #anklepain #footpain #AnklePainRelief #FootPainExercises #HomeWorkout #MobilityExercises #FootCare #AnkleStrength #InjuryRecovery #PainReliefTips #PhysicalTherapy #StretchAndStrengthen

Here are some common exercises to help alleviate foot pain:

Stretching Exercises
1. Toe Stretch: Sit on the floor with your legs straight out. Loop a towel around your toes and gently pull them back towards your shin. Hold for 15-30 seconds.
2. Heel Cord Stretch: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot, keeping your heel on the ground. Slowly bend your front knee, keeping your back leg straight. Hold for 15-30 seconds and switch sides.
3. Achilles Tendon Stretch: Stand with your feet shoulder-width apart. Step forward with one foot and lower your body down into a lunge, keeping your back knee almost touching the ground. Lean forward slightly and stretch the back of your ankle. Hold for 15-30 seconds and switch sides.

Strengthening Exercises
1. Toe Curls: Sit on the floor with your legs straight out. Curl your toes under and then release. Repeat for 10-15 repetitions.
2. Heel Raises: Stand on the edge of a stair or curb with your heels hanging off the edge. Slowly raise up onto your tiptoes and then lower back down. Repeat for 10-15 repetitions.
3. Ankle Alphabet: Sit on the floor with your legs straight out. Lift one foot off the ground and draw the alphabet with your toes, starting from A and moving up to Z. Repeat on the other side.

Mobilization Exercises
1. Ankle Circles: Sit on the floor with your legs straight out. Lift one foot off the ground and draw circles with your ankle, starting from small circles and gradually increasing in size. Repeat on the other side.
2. Toe Spreads: Sit on the floor with your legs straight out. Lift one foot off the ground and spread your toes as far apart as you can. Then, bring them back together. Repeat for 10-15 repetitions.

Foot Rolling Exercises
1. Tennis Ball Roll: Place a tennis ball on the ground and roll it under your foot, applying gentle pressure. Move the ball around to target different areas of your foot.
2. Foam Roller Roll: Place a foam roller on the ground and roll it under your foot, applying gentle pressure. Move the roller around to target different areas of your foot.

Remember to consult with a healthcare professional or physical therapist before starting any new exercise program, especially if you have a pre-existing medical condition or injury.

Well known Physiotherapist Dr.rajmohan ..master in Physiotherapy... practising from last 12 years ..treating all kind of conditions like neckpain,backpain,spondylytis,shoulder, elbow, wrist,knee,hip,ankle pains,paralysis,cerebral palsy, fracture cases and also ortho neuro related problems..contact for appointment..

Dr.V.RAJMOHAN [PT]
MPT,MIAP,MTC,CDNT,OMT
Consultant Sr.physiotherapist.
Specialist in Neuro and Manipulation techniques.

SRI VASISHTA PHYSIOTHERAPY CLINIC
opp. to balasamudram vegetable market, Hanamkonda

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