3 Gentle Exercises For Club Foot Pain скачать в хорошем качестве

3 Gentle Exercises For Club Foot Pain

Get my best club foot strategies and join my email newsletter so I can let you know when I release new stuff, at https://embracingimbalance.com/ -------------------------- 3 Gentle Club Foot Exercises -------------------------- These exercises are part of my daily routine (when I manage to stick to it). When it's consistent, it gives me enormous short and long term relief. I know everyone with a club foot has different problems, different levels of mobility, and different pain... so these exercises won't be for everyone, but hopefully will help some people. Enjoy! The first 2 exercises you'll need a resistance band. Exercise 1. Ankle Stretch and Release A gentle exercise for moving your feet and relieving ankle pain This is a really simple exercise, and it’ll bring you relief. It’s one of the main exercises that my doctors and physiotherapist instructed me to do… and it really helps. All you need is a stretchy resistance band or some elastic. Tie the band in a loop with about a hip width diameter. Sit on the floor with legs out-stretched, loop the band over your feet - at the ball of your feet. Gently turn your toes out and pull them back towards your face, pushing your heels out. Hold this for 10 seconds and breathe deeply. Now point your toes forward and hold for 10 seconds. Repeat as many times as you like. Exercise 2. Gentle Ankle Circles With the resistance band over your feet still, make small circles with your feet, both going in the same direction. Do this for 10 seconds, then go the other way. The more often I do these exercises, the better my ankle feels. It’s great to alleviate the pain if I’ve been hiking or doing something that puts pressure on my feet, and it’s also good to do as a preventative measure… to keep my ankle moving and getting stronger. Exercise 3. Heel Lifts Stand with your feet hip width apart. Go up onto your toes, then back to flat, then lift your toes so you’re standing on your heels only. Repeat 10-20 times. You can also do this on a balance board, or standing on a pillow. Remember to checkout my blog post for more club foot pain tips (link at the top of this description).