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1. Hell Cord Stretch
- Facing a wall, stand with your unaffected leg forward, bending your knee slightly. Your affected leg should be straight and behind you, keeping the heel flat and the toes slightly pointed inwards.
- With both heels flat on the floor, press your hips forward towards the wall.
- Hold this stretch for 30 seconds. Then relax for 30 seconds and Repeat
2. GOLF BALL ROLL
- Sit comfortable on a chair with both feet planted on the floor.
- For 2 minutes, roll a golf ball under the arch of your affected foot.
3. ANKLE RANGE OF MOTION
- Sit down, in such a way that your feet does not touch the floor.
- Using your foot, write each alphabet in the air. Lead with your big toe.
4. TOWEL CURLS
- Sit with both feet flat. Place a small towel on the floor in front of you.
- Using your toes, grab the center of the towel, and curl the towel toward you.
- Relax a bit and repeat it.
5. Calf Raises
- Stand straight with your weight evenly distributed over both feet. Hold onto the back of a chair or a wall for balance.
- Lift your unaffected foot away from the floor, so that your complete weight is placed on your affected foot.
- Raise the heel of your affected foot as much as you can, before you lower it.
- Repeat this about 10 times.
Get Second Opinion from Expert Ortho Surgeon
Dr. Ram Pradeep Konakalla is one of the Best Orthopaedic Surgeon in Hyderabad | Joint Replacement Surgeon | Pain Management Specialist | Foot & Ankle Surgeon
2/3 RT, Opp. Post Office, Vijaya Nagar Colony, Masab Tank, Hyderabad, Telangana 500057
dr.ramkonakalla@gmail.com
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