Metatarsalgia exercises |
您所在的位置：网站首页 › ankle exercises nhs pdf › Metatarsalgia exercises |
|
A stretching regime is also a fundamental element of your recovery, helping to alleviate pain whilst strengthening key muscles which can help in preventing metatarsalgia. The most important areas to focus on for recovery are the calf muscles, achilles tendons, ankles, and toes. Here are five of the best stretches to get you back on your way. None of them require gym equipment and can be carried out in the comfort of your home. Calf-stretch Stand at an arm’s length away from a wall, placing your hands on it. Step forward with one foot, keeping the back heel on the floor with your knee straight. Hold the stretch for 30-60 seconds before switching legs. Achilles tendon - Stretch Stand on a step, with your heels hanging off the edge. Slowly lower your heels until you feel the stretch, and hold for a few seconds. Lift your heels back up so that they’re level with the step. Repeat. Ankle Extension Sit in a chair, and cross the injured foot over your knee. Hold the ankle with your hand on the same side, and your toes in the opposite hand. Pull your toes towards you until it’s uncomfortable (but not painful). Hold for 5-10 seconds. Ankle Flex Again, sit in a chair with the injured foot over your knee. This time, hold your ankle with the hand of the opposite side, and your toes with the hand of the same side. Pull your toes towards you until it’s uncomfortable. Hold for 5-10 seconds. Toe towel-scrunches Stand barefooted, with one foot in front standing on a towel. Maintain a slight bend in the leg that is touching the towel. Use your toes to scrunch up the towel, making sure that the rest of the foot does not leave the ground. Perform 3 sets of 15 scrunches per foot.Once you feel ready to hit the road again, avoid future injury by equipping yourself with appropriate footwear. Enetor Comfort Insolesprovide a level of cushioning that prevents your feet from absorbing excessive and damaging stress. For more information on metatarsalgia and how to treat it, visit our injury advice page. |
| CopyRight 2018-2019 办公设备维修网 版权所有 豫ICP备15022753号-3 |