Ankle and foot problems affect people in all walks of life (pun intended). In fact, over 30,000 people sprain their ankle on a daily basis. Because your feet and ankles shoulder your weight as you move about, it is extremely important to take proper steps to avoid injury. This includes proper stretching before and after exercise, wearing appropriate footwear, and using ankle supports.

Despite our best efforts, we all know the pain associated with missing a step and rolling our ankle. Sometimes you can walk off the pain, but other times you may find yourself on a doctor’s table. Whether your diagnosis calls for physical therapy or a surgical procedure, following through with your post-visit rehabilitation is vital to ensuring your foot returns to pre-injury form. To aid in your rehab, we put together a series of rehabilitation videos that can help get you back on your feet in no time. Take a look at the videos, and check out the descriptions to learn more about how each technique strengthens your foot.

Toe Fists

Toe fists are a great exercise because they really work the muscles in your feet. The exercise also helps increase mobility and range of motion in your arches. Hold your toes in a fist formation for three seconds, then release. Repeat this exercise for a couple of minutes each day.

Bridges

Bridges are a valuable exercise because they target another area of your body that may be indirectly affected by your foot injury – your hips. While lying on your back with your feet flat on the ground, thrust your hips into the air and make a straight line from your knees to your shoulders. This stretch will build pelvic support and stabilization, which is key if you are forced to forgo weight bearing for a period of time.

Toe Splay

Toe splaying is technique used to increase the lateral range of motion in your toes. Sometimes this stretch is tough to preform after surgery, but it’s important to remember that the benefit of the exercise is the challenge it presents, more so than the movement itself.

Toe Extensions

Toe extensions can be preformed either actively or passively. You can preform the passive exercise by slipping a towel or rag underneath your toes and gently pulling upwards. This will help maintain flexibility in your toes. The active exercise is done without the aid of a towel; patients simply try to raise their toes in the air as high as they can.

About the Author:

Dr. Lance Silverman is an orthopedic specialist and founder of Silverman Ankle & Foot. Dr. Silverman is an accomplished orthopedic surgeon. He received his medical degree from Baylor College of Medicine in 1996 and is a board-certified member of the American Academy of Orthopaedic Surgeons and the American Orthopaedic Foot and Ankle Society. You can find him online his website.