5 Exercises For The Recovery Of Foot And Ankle Injuries

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• Exercising can help you return to regular
  routines after a foot or ankle injury and regain
  the strength and endurance you had before the
  accident. It's vital to stick to a
  well-structured conditioning system to ensure
  that your foot or ankle heals completely and that
  you don't re-injure it.
• It is important to undertake the rehab program
  under the guidance of a healthcare physician or
  Stockport physiotherapy to ensure that it is safe
  and successful. Especially, If you've had foot or
  ankle surgery, this step is very crucial.

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Purpose And Goal

• The exercises listed below should be done three
  times each day. They primarily stretch your
  muscles and tendons in order to increase the
  joint mobility of the damaged joints.
• Do warm-up for 5 to 10 minutes of low-impact
  activity, such as walking or riding a stationary
  bicycle, before beginning the workout. You can go
  from these stretching exercises to active
  strength training as your strength improves.
• If you're not sure how to complete an activity,
  ask your doctor or a chiropractor for help. If
  you experience any discomfort, come to a halt.

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1. Upward movement of Your foot and Ankles

• When paired with standardised care, static
  stretching has been demonstrated to enhance
  upward movement of the foot, or ankle flexors.
  This exercise develops the muscles at the front
  of your lower leg and increases ankle
  dorsiflexion (upward movement of the foot).
• This exercise can be done seated or standing
  while holding onto a wall or counter.
• To begin, consider the following
• As if you're trying to touch your toes to the
  front of your shin, point your toes upward.
• Maintain consistent strain in this posture for 30
  seconds.
• Start releasing.
• For every leg, perform five times.

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2. Stretching the Calf with a Towel

• This aided workout safely and effectively
  increases ankle dorsiflexion and stretches the
  calf muscles.
• To begin, consider the following
• Keep your knees straight and sit comfortably on
  the floor.
• Pull the back of a towel around your foot until
  you feel a concerted stretch in your calf muscle.
• For 30 seconds, stay in this position.
• Start with three sets of ten exercises each leg
  and work your way up to three sets of thirty.

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3. Massage of the Plantar Fascia

• This exercise stretches the plantar fascia
  directly (the thick band of tissue that connects
  the heel bone to the toes). This is an excellent
  treatment for plantar fasciitis, a common chronic
  disease characterised by fibrous tissue
  inflammation.
• To begin, consider the following
• Cross one leg over the opposing knee while
  sitting comfortably in a chair.
• Pull your toes back with one hand until your foot
  is fully dorsiflexed. There should be a sense of
  strain, but not of pain.
• Massage the bottom of your foot right in front of
  the heel with the other hand.
• Repeat this 3 times a day for ten minutes each
  time.

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4. Stretching the Straight Knees Against the
Wall

• The gastrocnemius-soleus muscle group is
  stretched with this exercise (also known as the
  runner's stretch).
• To begin, consider the following
• Locate yourself in a single direction before a
  wall.
• Stick your hand against by the wall for support.
• One foot should be in front of you, and the other
  should be behind you.
• Press your hips forward, keeping both heels level
  on the floor, until you feel a solid stretch
  along the entire calf. Hold the position for 30
  seconds.
• Start releasing.
• Begin with three sets of ten exercises for each
  leg, gradually increasing to three sets of
  thirty.

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5. Raise your toes

• This exercise strengthens the muscles in your
  toes and calf. How to do it
• For balance, hold a wall or a counter.
• As far as you can without hurting yourself, rise
  up onto your tiptoes.
• Maintain the strain in the posture for 10
  seconds.
• Start releasing.
• Begin with three sets of ten exercises and
  gradually increase to three sets of thirty.
• You can go to single-leg toe lifts as you gain
  strength, putting more weight on each leg.

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• If any of these exercises cause you any kind of
  discomfort stop doing them and contact your
  doctor or take appointment with Manchester
  Chiropractor. Get it treated with the help of
  experts. Our chiropractors would assist you in
  determining the source of your discomfort so that
  you can obtain the best chiropractic therapy
  possible. As a result, a skilled chiropractor
  will not just crack your knee or manipulate your
  ankle joint without determining the cause of your
  pain.

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• You can also connect our Stockport Chiropractor
  for any kind of pain (shoulder/knee/ankle/foot/nec
  k/back), please feel free to call us on (44)
  0161 4597 034.

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