If you are experiencing foot or ankle pain, your first step to relief is to contact Long Island Foot & Ankle Group, PC at our Valley Stream (516-825-4070) or Lake Success (516-327-0074) office. Our foot and ankle surgeons Dr. Russell Caprioli, Dr. Mary Ann Bilotti, Dr. John Haight or Dr. Marzana Mleczko can examine your feet and diagnose the source of your pain. The treatment the podiatrist prescribes will depend on the condition you have. There are many possible modes of treatment including medication, physical therapy and custom orthotic devices for your shoes. In some situations, exercise can help reduce pain and prevent a foot condition from worsening. In general, foot and toe exercises can help maintain range of motion and flexibility. Below are 3 to try with your foot doctor’s approval:
1. Golf Ball Roll—do your arches ache at the end of the day or do you suffer with plantar fasciitis? If yes, this exercise may relieve symptoms. Sit straight in a chair and put your feet flat on the floor. Place a golf ball or frozen water bottle on the floor. Position the ball or bottle under the arch of your foot, pressing down as hard as is comfortable, and roll it around. Do for 2 minutes and then switch feet.
2. Achilles Tendon Stretch—a tight calf muscle can cause shin splints as well as be a source of irritation to the Achilles tendon. This exercise will help strengthen the tendon and reduce your risk of injury. Stand facing a wall with your palms resting flat against it. Move one foot back and keep the knee straight. Bend the knee of the opposite leg—keeping both heels flat on the floor—and push hips forward until you get a good stretch in the tendon and calf muscle. Hold for 30 seconds, then switch sides. Repeat 3 times on each side.
3. Toe Extension—this exercise can be helpful in treating plantar fasciitis. Sitting in a chair, place your left foot on your right thigh. Pull your toes upward toward your ankle. Hold for 10 seconds and then release. Repeat 10 times for each foot.
At Long Island Foot & Ankle Group, PC, we believe in using conservative treatment methods whenever possible. Don’t delay seeking treatment for foot problems. Contact us today to make an appointment.