Our feet and ankles are under immense amounts of pressure every single day. Foot and Ankle injuries are some of the most common injuries and it is important to know how to recover from them. These 5 exercises can help you move in the right direction:

Heel Raises

To do a heel raise, stand on a solid surface, or an elevation for increased range of motion. It is a good idea to hold onto something for balance. Next, raise your heels by using your calves. Finally, lower yourself with control, and repeat for 20 reps.

Towel Stretch

To do the towel stretch, sit on the floor with your legs extended straight out in front of you. Next, wrap a towel around your toes on both feet. Slowly pull back on the towel until you start to feel a stretch at the very bottom of your feet and the back of your lower legs. Repeat this for at least 20 reps.

Step Ups

To do step ups, find an elevated surface that can safely hold your weight. One leg at a time, step up onto the service and then step back down off of the surface. Repeat this for at least 20 reps. Make sure when you are doing step ups to alternate the leg you start with so that you don’t create a strength imbalance.

Foot Rollout

To do feet rollouts, get a ball or a roller and set it up on the ground in front of you. Use the arches of your feet to roll the ball back and forth. Roll on the ball for about 30 seconds before switching to your other leg. Repeat this several times for each foot.

Balance & Reach

To do the balance and reach exercise, first start to take the pressure off of one of your feet. Then, take this same leg and bring it off the ground and towards your back. At the same time, reach your arms out in front of your body. While you are doing this exercise, alternate the leg that you are putting up. Repeat this exercise for at least 20 reps.

To schedule an appointment to see one of our pain management specialists, call us today!



What is osteoarthritis?

Osteoarthritis is the most common form of arthritis. It can make your joints feel stiff and painful. It’s a common condition that affects men and women. It most often affects older people.

What causes osteoarthritis?

It often results from the wear and tear of everyday life. Your risk is higher if you have a job that puts a lot of stress on certain joints or if you play sports and you’ve ever injured a joint. It’s also higher if you are overweight or if you have a family history of osteoarthritis.

What are symptoms of osteoarthritis?

Symptoms may include pain and stiffness in your affected joints. You may notice this more when you wake up, after you exercise, or when you stress your joints. You may feel grating or rubbing sensations when you move. These symptoms may get worse over time.

How do we treat osteoarthritis?

We are able to treat osteoarthritis in several ways. Treatment options may include medications and splints or braces to support your joints. Physical therapy may also help. If your osteoarthritis is severe, you may benefit from surgery. One of our providers can create a plan that’s right for you.

To schedule an appointment to see one of our pain management specialists, call us today!



Our Vertiflex procedure can help give you your life back!

Do you have spinal stenosis?

Spinal stenosis may be the cause of your back pain. Spinal Stenosis is a condition where your spinal column narrows and compresses the spinal cord. This can cause immense amounts of pain for anyone. Spinal stenosis is commonly caused by an excess growth of bone around the spinal nerves. This excess bone growth often results from osteoarthritis. Stenosis can also result from a dislocation or a fracture of the vertebral bone. Stenosis can be caused by soft tissue intruding into the spine’s open spaces. Herniated discs, tumors, and thickened spinal ligaments can press against the spinal nerves. In some cases, a person is born with a small spinal canal that does not provide enough room for the spinal nerves.


What does Vertiflex do?

The Vertiflex device is a small implant that is inserted into the spine. Its main purpose is to fight against the narrowing of the spinal column caused by spinal stenosis. It will relieve a lot of the pressure on your lower back and improve your overall pain levels. It works against the forces of spinal stenosis.

Should I consider Vertiflex?

Most patients that consider Vertiflex are not good candidates for spine surgery. This procedure is meant to relieve most conditions related to the spacing of the spinal column. If you are unsure if this would work for you, see our specialists today.

Vertiflex Benefits

Small Size 

The Vertiflex is no bigger than a quarter and is able to provide relief.

No Hospital Stay

Our patients are out on the same day because this is a minimally invasive procedure.

Improved Pain/Function

Pain relief comes quickly after the implant is finished. Patients will see an overall decrease in pain levels and improved function.


Rock The Boat

‘Rock the Boat’ is a simple exercise. You can use a chair for support if needed. Begin the exercise by standing with your feet shoulder-width apart, with even weight on each side.

Make sure to stand up straight with your shoulders back and head looking forward.

Raise one foot off the ground, bring your leg up and hold for about 30 seconds. Repeat this exercise with the other leg. You can choose the amount of reps that feels comfortable for you.

Tightrope Walks

Tightrope walks can also help with your balance. Hold your arms out straight from your sides and walk in a straight line, pausing each time you lift a foot off the ground. Keep your eyes focused on a spot straight ahead of you. You can take around 15-20 steps along the “tightrope.”

Flamingo Stand

Flamingo stands are another good exercise. All that you have to do is stand on one leg. When you are standing on one leg, make sure to keep your eyes looking forward. Extend your leg behind you and hold the position for 10 to 15 seconds, and then repeat with your opposite leg. If you feel unsteady, stand next to a sturdy chair. You are going to want to be able to do this for 30-60 seconds.

Back Leg Raises

Back leg raises are similar to flamingo raises, but you do not bring your leg up as far. You should use a chair for balance. When doing this exercise, do not bend your knee or point your toes. The goal is to get your leg back as far as you can until you feel a stretch.


FInally, marching or walking in place can be a great balancer exercise. You can utilize a chair to stay balanced during this exercise. You are going to want to walk in place and bring your knee up to your chest. You want to hold your knee up at your chest for a couple of seconds and then put it back down. You are going to want to alternate this at least 20 times on each side.

To schedule an appointment with one of our pain management physicians, call us today at 732.202.3000!

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