Currently, a lot of people suffer from foot and ankle pain. It is most common among women, older and middle-aged individuals. If you are looking for relief from foot and ankle pain Collingwood ON, then this comprehensive guide will prove to be very helpful for you.
Here, we will talk about some of the most effective exercises which prove to be a boon for relieving your ankle and foot pain.
So, let’s get started with our discussion.
1. The Calf Raise
Once you visit a physiotherapy clinic with foot and ankle pain, your physiotherapist Stayner ON will teach you to perform this particular exercise. It is easy to perform where you have to stand on your toes with both feet planted firmly in place.
Hold this position for 5 seconds before slowly lowering back down again. If required, you need to repeat this exercise ten times or more. This exercise is very effective in getting rid of foot and ankle pain.
2. Calf Stretch
To perform this particular exercise, consider standing up with one leg bent in front of you so that it is flat on its heel.
Also, keep the other one planted firmly behind you in a standing position.
After that, lean forward till your stomach touches the calf muscle stretched for 5 seconds before you return to an upright position.
Repeat this particular exercise at least three times per stretch. Based on how much relief you seek, you need to repeat these stretches 2 to 3 times per day.
So, this is an effective exercise to try out if you are looking for relief from foot and ankle pain Collingwood ON.
3. Hamstring Stretch
It is another effective exercise that your physiotherapist will recommend to relieve your foot and ankle pain. To perform this particular exercise, you need to lie flat on your back.
While doing this, keep your feet facing skyward and both of your hands by either side of your head. The subsequent step is to straighten one of your legs out in front of yourself. It would help if you did this in such a manner that it is fully extended.
Next, give a gentle pull at the hamstring muscle that is being stretched. At the time, you also need to use the arm opposite from where you are stretching. It helps to prevent any further movement.
Before returning to an upright position, you need to hold this stretch for about 5 seconds. Finally, it would be best to repeat this exercise twice per limb for utmost relief.
4. Foot Dorsiflexion
You need to lie down flat on your back to perform this exercise. While doing this, keep your hands particularly behind your head.
Now, bend slowly only at the knee, keeping them straight. It would be best to do this until these are over the top of the respective knees while keeping both of your feet flat on the ground.
The ultimate step is to straighten your knees back to their original position slowly. Repeat this particular exercise ten times or more, if required.
5. Toe Touches
For getting started with this exercise, you need to lay down flat on your back. Also, keep both of your feet facing skyward and both hands by either side of your head.
Consider gently pulling each of your feet towards each other till you reach your toes with either hand. Finally, hold this position for about 5 seconds before returning to an upright position. Repeat this as needed.
6. Achilles Tendon And Plantar Fascia Stretch
This exercise works by effectively soothing the two most painful areas of your body, i.e. the plantar fascia and the Achilles tendon. To get started with this exercise, first of all, loop a towel around the ball of your foot.
The subsequent step is to pull back mainly towards your body by keeping your knee straight. Finally, hold this position for about 30 seconds for each of your feet.
7. Sitting Plantar Fascia Stretch
To begin with, consider crossing your foot over the opposite knee. Now, you need to hold the base of the toes and gently pull back. It would be best if you did this till you experienced a stretch along the underside of your foot.
Finally, you need to hold this position for about 15 to 20 seconds per repetition. Repeat this exercise thrice on each of the feet.
Final Verdict
Foot and ankle pain can occur for several reasons, but it can be effectively relieved by gentle stretching and exercise. So, these are some of the best and most effective exercises that your physiotherapist Stayner ON will recommend to you to get rid of your foot and ankle pain. You can choose any of the above exercises per your physiotherapist’s recommendation.
Also, your main aim should be to perform these at least thrice a day. Consider repeating the exercise daily for best results. Try to rest your feet sufficiently in between.
