FOOT AND ANKEL PHYSIOTHERAPY
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- FOOT AND ANKEL PHYSIOTHERAPY
ANKLE PUMPS
- Lie on your back.
- Move lower legs all over.
- Repeat multiple times.
Tip:Do not bend your knee.
HEEL SLIDES
- Lie on your back.
- Gradually twist and rectify knee.
- Repeat multiple times.
Tip:Do not bend your waist.
GOLF BALL ROLL
- Sit agreeable on a seat with the two feet fixed on the floor.
- For 2 minutes, roll a golf ball under the curve of your influenced foot.
Tip:Sit up tall and keep your foot toward your chair.
TOWEL STRETCH
- Sit on the floor. The two legs ought to be out before you.
- Circle a towel around the wad of your influenced foot and handle the closures of the towel in your grasp.
- Keeping your influenced leg straight, pull the towel toward you.
- Hold in this situation for 30 seconds. At that point unwind for 30 seconds.
- Repeat thrice.
Tip:Sit up tall and keep your legs straight.
CALF RAISES
- In the standing position disperse your weight equitably over the two feet. Clutch the back of a seat or a divider for parity.
- Lift your unaffected foot off the floor, with the goal that all your weight is borne by your influenced foot.
- Raise the impact point of your influenced foot as high as could be expected under the circumstances, before bringing down it.
- Repeat multiple times.
Tip:Do not bend the knee of your working leg.
ANKLE RANGE OF MOTION
- Take a seat, so that your feet does not contact the floor.
- Utilizing your foot, compose every letter set noticeable all around. Lead with your huge toe.
Tip:Keep the movements small, using just your foot and ankle.
MARBLE PICK-UP
- Sit with the two feet level, with 20 marbles put on the floor before you.
- Utilizing your toes, get one marble at any given moment, and spot them into a bowl.
- Repeat this activity till you have grabbed every one of the marbles.
Tip:Do not place the marbles too far out in front or to the side.
TOWEL CURLS
- Sit with the two feet level. Spot a little towel on the floor before you.
- Utilizing your toes, get the focal point of the towel, and twist the towel toward you.
- Loosen up a bit and repeat it.
Tip:You can make this exercise more challenging by placing a weight on the edge of the towel.
ANKLE DORSIFLEXION/PLANTAR FLEXION
- Sit on the floor. Spot your legs straight out before you.
- For dorsiflexion, stay the flexible band on a table leg, at that point fold it over your foot.
- Draw your toes toward you and gradually come back to the begin position. Rehash multiple times.
- For plantar flexion, fold the versatile band over your foot and grasp the closures.
- Gradually come back to the begin position, tenderly pointing your toes. Repeat multiple times.
Tip:Keep your leg straight and heel on the floor for support.
