e-book Foot Fitness Tips

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Run Your Best Race And Pace Pt. 14: 5 Workouts For Strong & Stable Feet

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Ankle Warm Up Series. Free Online Foot Fitness Video

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2: Sock It to Me, Baby

I would like to receive my brochure:. Get Your Free Brochure! Address: Please enter address. Please enter city. Please enter zip. Thank You! We'll get in touch with you shortly. Target Muscles: The muscle groups of the lower leg are targeted in this conditioning program, as well as the tendons and ligaments that control movement in your feet. These include:. Length of program: This foot and ankle conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist.

After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your feet and lower legs. Performing the exercises three to five days a week will maintain strength and range of motion in your foot and ankle. Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.

Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising. Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist. Main muscles worked: Gastrocnemius-soleus complex You should feel this stretch in your calf and into your heel. Main muscles worked: Soleus You should feel this stretch in your calf, the sides of your ankle, and into your heel. Main muscles worked: Plantar fascia ligament You should feel this exercise along the bottom of your foot.

Main muscles worked: Gastrocnemius-soleus complex You should feel this exercise in your calf. Main muscles worked: Dorsiflexors, plantar flexors, invertors, evertors You should feel this exercise at the top of your foot and throughout your ankle. Main muscles worked: Plantar flexors You should feel this exercise at the top of your foot and toes.

Can You Prevent Plantar Fasciitis?

Main muscles worked: Plantar flexors You should feel this exercise at the top of your foot and your toes. Tip You can make this exercise more challenging by placing a weight on the edge of the towel. Main muscles worked: Anterior tibialis, gastrocnemius-soleus complex You should feel this exercise at your calf, shin, the back of your heel, and the top of your foot.

Hot Feet Fitness

AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website. These include: Gastrocnemius-soleus complex calf Anterior tibialis shin Posterior tibialis center of calf Peroneus longus outside of lower calf Peroneus brevis outside of lower calf Soleus calf Dorsiflexors ankle Plantar flexors ankle Invertors ankle Evertors ankle Length of program: This foot and ankle conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist.

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Repetitions 2 sets of 10 Days per week 6 to 7 Main muscles worked: Gastrocnemius-soleus complex You should feel this stretch in your calf and into your heel Equipment needed: None Step-by-step directions Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is straight and behind you, with the heel flat and the toes pointed in slightly. Keep both heels flat on the floor and press your hips forward toward the wall.

Hold this stretch for 30 seconds and then relax for 30 seconds. Tip Do not arch your back. Heel cord stretch. Repetitions 2 sets of 10 Days per week 6 to 7 Main muscles worked: Soleus You should feel this stretch in your calf, the sides of your ankle, and into your heel Equipment needed: None Step-by-step directions Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is behind you, with the knee bent and the toes pointed in slightly.

Hold the stretch for 30 seconds and then relax for 30 seconds. Tip Keep your hips centered over both feet. Heel cord stretch with bent knee. Repetitions 1 Days per week Daily Main muscles worked: Plantar fascia ligament You should feel this exercise along the bottom of your foot Equipment needed: Golf ball Step-by-step directions Sit on a stable chair with both feet planted on the floor.

Roll a golf ball under the arch of your affected foot for 2 minutes. Tip Sit up tall and keep your foot toward your chair. Golf ball roll. Repetitions 2 sets of 10 Days per week 6 to 7 Main muscles worked: Gastrocnemius-soleus complex You should feel this stretch in your calf and into your heel Equipment needed: Hand towel Step-by-step directions Sit on the floor with both legs out in front of you. Loop a towel around the ball of your affected foot and grasp the ends of the towel in your hands.


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