A Practical Guide to Managing Foot & Ankle Pain
Now available on Kindle and Paperback:
How about a towel to strengthen the foot and toes?
And what’s more? Ankle alphabets, static and dynamic exercises with eyes closed and eyes open can change the intensity of an ankle exercise. And, there’s more here!
Different types of therapeutic exercises are recommended to relieve the pain and strengthen ankle joints. It includes plantar fascia stretches, wall pushes, towel pickup, Achilles tendon stretches.
Cold therapy for the foot and ankle. A frozen water bottle. Corn syrup cold packs. Homemade excellent cold packs. Learn about it here.
A frozen water bottle comes in very handy especially with foot pain from the bottom of the foot.
With a frozen water bottle placed on the floor, the foot is placed on top and rolled forward and backward with a manageable pressure for pain relief.
This simple cryotherapy technique has two benefits: The benefit of a stretch of the longitudinal arch of the foot, as the foot is pushed down. Secondly, the benefit of cold therapy/cryo treatment to help ease pain from inflammation, tenderness of the plantar surface of the foot.
The wonders of an Airex Foam in managing foot and ankle pain.
I am a big fan of the Airex foam when it comes to rehabilitating people with ankle instability, weakness, deficits.
The soft, wavering surface forces the muscles of the lower legs, knees, ankle to contract subsequently during balance shifts to stay in the upright position.
It is low impact and optimizes stimulation, a challenge to the anti-gravity muscles.
There are more Airex Foam exercises featured in this book. The degree of activity intensity can be further challenged by eye-opening or closing.
With the eyes closed, the brain has to work more to keep a body upright. When doing exercises with eyes open or closed, make sure you have something that you can hold on to for safety.
Eyes closed exercises. This can be done with visual elimination to make a foam exercise more challenging.
TRY THESE EXERCISES WITH SUPERVISION;
1. Step up on the foam with feet close together.
2. Place arms across chest, eyes open.
3. Slowly turn the trunk L side, hold this position for 5 secs.
4. Repeat said activity now facing the right side.
5. If you feel dizzy or too unstable on your feet, have somebody “spot you’ for safety.
6. Repeat this exercise as many times as able throughout the day.
Just a few of the helpful tips I share in this book.
Send me your thoughts!
This book is also available in Spanish:
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