Use your toes to pick them up and move them to another pile. Keeping both heels flat on the floor, press your hips forward until you feel a solid stretch along the entire calf. A systematic review, Effects of short duration stretching on disuse muscle atrophy in immobilized rat soleus muscles. Hold for 30 seconds. doi:10.1298/jjpta.4.1, Foot and Ankle Exercises for Injury Recovery, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Add running or other physical activities to the mix and your poor ankles will be begging for mercy. Stop if you … She holds a Bachelor of Business Administration from Temple University. Rest your hands at your sides or on your knees. These approaches won’t cure your condition, but they may help you manage the discomfort and prevent additional injury.

You would need to prepare by filling a plastic bottle (like a disposable 32-ounce sports drink bottle) with water and freezing it overnight. Place the frozen water bottle on the floor. Avoid overdoing the warm-up exercises to the point where you feel fatigued. If there is pain or a prickly sensation, stop and avoid this exercise. Medically reviewed by Eva Umoh Asomugha, M.D. Place one foot behind you and the other just front. Stop if you feel any pain. Looping a towel around your foot, pull the back until you start to feel a concerted stretch in your calf muscle. If you have trouble sitting upright on the floor, you can either sit with your back against the wall for support or place a cushion beneath your buttocks to elevate the hips. This exercise directly massages the plantar fascia (the thick band of tissue that connects the heel bone to the toes). They mainly function to stretch your tendons and ligaments to improve the range of motion of the affected joints. If you are not sure how to do an exercise, contact your doctor or physical therapist. Complete a full set of 10 before switching to the other leg. This is an ideal treatment for plantar fasciitis, a common chronic condition caused by inflammation of the fibrous tissue. If you can't avoid walking, try to use crutches or a cane. Watch your step when you're walking or running on uneven or cracked surfaces.

Fitness," "Triathlon Magazine," "Inside Tennis" and others. Go for a five- to 10-minute walk on the treadmill, around your neighborhood or through the park, depending on where you will be working out. Complete ankle flexion exercises on each leg. The following set of exercises should be performed three times per day. Kneel on the floor with your knees together and your feet separated to slightly wider than your hips. Always keep your foot moving; don't stop and let the bottle rest on one spot. Medically reviewed by Erin Pereira, DPT, OCS, Medically reviewed by Richard N. Fogoros, MD, 4 Natural Treatments for Plantar Fasciitis, Fascia: The Collagen That Binds Us Together, Stretches to Ease and Prevent Shin Splints, Ankle Exercises to Help You Regain Mobility After Injury, Otago Exercises in Physical Therapy Can Help Improve Balance. American Academy of Orthopedic Surgeons: Warm Up, Cool Down and Be Flexible, American Council on Exercise: Ankle Flexion. Place a yoga block or rolled-up blanket under your butt if you are unable to comfortably reach the floor. After an injury and a recovery period, there is an adjustment period to get back to your normal pace of moving. If the cold causes discomfort, you can place a kitchen towel between the bottle and your foot. This is especially true for people with diabetic neuropathy.

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