Newsletter Video, January 2022

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Exercises of the Month for the Foot & Ankle

Disclaimer: Before you try these or any other exercises, consult with your physical therapist or physician first.

Ankle ABC's

Instructions

• Warm Up
• Draw the letters of the alphabet with your big toe
• Go through the alphabet 2x on the left and right ankles

Heel Raise For Calf Strengthening

Instructions

• Standing with the knees straight and on balance (hold onto something for stability)
• Raise your heels off the ground as demonstrated
• Repeat 10 times
• Perform 3 sets

Calf Stretch

Instructions

• Stand facing wall and place your hands on it
• Place one foot in back making sure to keep your foot pointed forward
• Slowly lean into wall until stretch is felt, making sure to keep your heel on the ground
• Hold for 30 seconds
• Repeat 2x per side

Single Leg Stance Eyes Open - Arms at Side, Then Arms Out

Instructions

• Stand with arms at your sides, then when comfortable, extend your arms out to the sides
• Lift knee of one leg to 90 degrees if possible
• Head facing forward and eyes open
• Hold for 10-30 seconds
• Repeat 2-3 times

IMPORTANT: make sure that you are near something you can grab onto, if necessary.

Single Leg Stand Eyes Closed

Instructions

• Stand with arms at your sides, then when comfortable, extend your arms out to the sides
• Lift knee of one leg to 90 degrees if possible
• Head facing forward
• Close Eyes
• Hold for 10-30 seconds
• Repeat 2-3 times

IMPORTANT: make sure that you are near something you can grab onto, if necessary.

Single Leg Stance on a Pillow or Similar Soft Surface

Instructions

• Stand with arms at your sides on a pillow, then when comfortable, extend your arms out to the sides
• Lift knee of one leg to 90 degrees if possible
• Head facing forward and eyes open
• Hold for 10-30 seconds
• Repeat 2-3 times

IMPORTANT: make sure that you are near something you can grab onto, if necessary.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.