Foot and Ankle Exercises (Pictured)

The foot and ankle exercises mentioned on this page can be recommended for the recovery of various musculoskeletal problems such as sprains, muscle strains, metatarsalgia , plantar fasciitis . Exercises are done for purposes such as relieving joint stiffness, stretching muscles and ligaments , strengthening muscles, increasing balance and coordination. Not every move is suitable for everyone. You should consult a physical therapy and rehabilitation doctor or physiotherapist for exercise movements that are suitable for you.

How to Do Ankle Exercises?

Count to 10 with each move. Then relax for 5-10 seconds. Do each exercise once a day for 10 repetitions. You can increase the number of repetitions when you can do the exercises more easily or when the pain decreases.

1 – Lean against a wall with your right foot back. Your right knee should be locked and your heel should be touching the ground. Lean forward until you feel a stretch in the back of the leg. Stretch without causing pain. Count to 10 and then switch to the other leg. Repeat the movement 10 times.

2 – Lean against a wall with your right foot back. Keep your heel on the ground as you bend your right knee. Lean forward until you feel a stretch in the back of the leg. Stretch without causing pain. Count to 10 and then switch to the other leg. Repeat the movement 10 times.

3 – Sit on a chair. Cross your right leg over your left hip. Bring your ankle about 5 cm to your hip. Grab the tip of your foot with your left hand, pull it to the left side and stretch your ankle. Count to 10 and then switch to the other leg. Repeat the movement 10 times.

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4 – Lie down on a bed or sofa and let your right foot hang over the edge. Think of your big toe like a pencil and draw a circle in the air with wrist movements. Draw 10 circles clockwise and then counterclockwise. Repeat with the other foot.

5 – Sit on the chair. Lay a towel on the floor. Keeping the heel of your right foot on the ground, try to grab the towel with your toes and pull it towards you. Pull the towel out as far as you can, then flatten it again. Do 5 reps and switch to the other leg (you can put a weight, like a book, on the other end of the towel if the movement feels too easy).

6 – Stand with your feet slightly closer than shoulder-width apart. Balance on your left foot. Swing your right foot forward, then back. Repeat 10 times. Then switch to the left foot. You should perform the movement from the hip with your knee locked or slightly bent. Then, similarly, swing your feet alternately in the right-left direction. If the movement feels too easy, try to do it with your eyes closed.

7 – Stand with your feet slightly closer together than shoulder-width apart. Balance on your left foot. Swing your right foot forward, then back. Repeat 10 times. Then switch to the left foot. You should perform the movement from the hip with your knee locked or slightly bent. Then, similarly, swing your feet alternately in the right-left direction. If the movement feels too easy, try to do it with your eyes closed.

8 – Stand by holding onto the back of the chair. Stand on your toes for 2 seconds, then slowly lower for 2 seconds until your heels touch the floor. Do 10 repetitions. If the exercise feels easy, rise on one leg at a time.

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9 – Sit on the chair. Keeping your right heel on the ground, lift the toe into the air, then lower it to the ground. Do 10 reps and switch to the other leg.

10 – Imagine four squares on the floor divided by two vertical lines in the shape of a cross. Jump with both feet from box 1 to 2, 2 to 3, 3 to 4, then from 4 to 1 again. You should always face forward. The contact of your heels with the ground should be cut off during the jump and should be fully grounded on the landing. Then do the exercise in directions 1-4, 4-3, 3-2, 2-1. Do 10 times, 5 repetitions in both directions.

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