In this article, I would like to share the foot and ankle exercises given by NHS podiatry.
1. Heel Cord Stretch
2. Heel Cord Stretch with Bent Knee
3. Golf Ball Roll
4. Tower Stretch
5. Calf Raises
6. Ankle Rage of Motion
7. Marble Pickup
9. Ankle Dorsiflexion/Plantar Flexion
The exercise are focusing on the following muscles:
Gastrocnemius and Soleus muscles
Click to view and download this handout.
There is also a list of shoes recommended:
New Balance 860/990/990V3
Asic gel Kayano/GC2000
lick here to edit.
This week's exercise shared by my physio is Posterior Lunge
Recently I have been back to my physiotherapy appointment.
It took me quite some time to get the point why I have to get my heads-down in a slump position for the sciatic nerve exercise along my leg. Its incredible to find out if my head is not heading down, my brain only connect to get reaction along my neck.
I also learned another exercise to stretch my femoral nerve which is more on the side of my leg.
Anyway, my notes of these two exercise are recorded as following:
Neural mobility SLUMP for Sciatic Nerve Stretch
Sit down on a chair or a stool. Put your hands together behind your back, allow your lower back to slouch and bend your head forward.
Slowly straighten one leg as you pull your toes towards you and maintain the position when you feel a gentle stretch. Repeat 10 times
Then repeat ex as above, but move the foot in and outwards (moving from the ankle, not rotating the whole leg). Repeat 10 times
Alternative way: to have the toes move up and down then ankle to move left and right while having the leg at stretch position.
Prone knee bend glide for Fermoral Nerve Stretch
Lie on your side with your your bottom knee bent in front of you to protect your back.
Reach back and grasp your top ankle and gently pull your ankle towards your buttocks (bending the knee).
Move your knee back without arching your back until you feel a stretch in the front of your thigh.
Now move your head down (so your chin touches your chest) and then up (so chin moves away from chest).
Repeat the head movement 10 times.
Rest and repeat 3 times, spread out during the day
The following are rehabilitation exercises to help me recover faster and prevent re-injury.
(1) Pelvic Tilt: 12*2
(2)Level 3 - Alternate leg Level 3: 12*2
(3)Point Kneeling TAB's Setting with Leg Raise : 12*2
(4) Single Leg Stance: 30 seconds *5
(5)Fire Hydrants with Band - Advanced:10*2
(6) Elevated Bridge: 12*3
(7) Single Leg Bridge:10*2
(8) Single Leg Dead Lift
(9) Side Plank Clam : 10*2
(10) Side Plank with Leg Raise- Intermediate: 10*2
(11-1) Reverse Lunge - Body Weight:12*2
(11-2) Reverse Lunge off Step - Dumbbells: 12*2
(12)Toe taps: 12*3
Keep core engaged. Gently alternate toe tapping.
(13)Single leg stretch:
Slowly send one leg at a time out and hover. Ensure to work from the abdomen.
This blog record the piriformis syndrome exercise which I learned from my physiotherapist from St. Johns and Elizabeth Hospital .