STRETCHING EXERCISES
Simple stretching exercises are important in the treatment of various foot and ankle problems. Stretching should never be painful. All stretching excercises should be performed slowly and gently without any bouncing. The excercises should be performed twice a day for ten to fifteen minutes. Stretching should also be performed before and after any athletic activity.
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1. |
Place the toes of one foot against the wall with the heel on the ground. Keep the knee straight and lean with your body into the wall. Hold for ten seconds. Repeat ten times. |
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2. |
Stand two feet from the wall, with your feet shoulders width apart, keeping both legs straight and both heels on the ground. Lean forward into the wall as if you are doing a push-up and hold that position for ten seconds. Repeat ten times. |
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3.
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Stand two feet from the wall, one foot in front of the other. Lean in towards the wall, bending both knees and keeping both heels on the ground. Hold for ten seconds and repeat ten times. |
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