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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!

732.202.3000


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