Human movement is dependent on the range of motion available in the joints. A lack of movement may result in mechanical complaints. Foot mobility exercises are therefore important to achieve the best knee mobility. The foot exercises on 'My Online healthcare professional ' are common rehabilitation exercises; however, not every foot exercise may be the best for your foot complaint. Please always ask your healthcare professional for more information before continuing with a foot exercise.
Always consult a therapist first, to determine if this low back exercise is good for you. If you don't have a therapist yet, please find one near you by using our therapist map.
Special note: This gentle exercise is good for mobilizing the ankle joint. If you have ankle stiffness or ankle pain, then you may gain benefit from this mobility exercise.
List of conditions which can benefit from this exercise
A diagnosis or exercise prescription for the following conditions should only be given by a medical doctor or your healthcare professional . This list has merely been provided to discuss with your therapist.
- Mechanical ankle complaints, ankle sprain and ankle strain.
General tips for ankle and foot exercises
- Warming up: Make sure you warm up with a 5 to 10 minute low impact activity, for example walking or using a spinning bike (stationary). This exercise should preferably not be done within the first 15 minutes of getting out of bed in the morning.
- Foot or ankle pain: Pain is a warning signal, therefore never ignore it. Strengthening exercises should not be done in a painful state.
- Calf pain: Calf pain could also be from a non-muscular origin. If in doubt, please contact your doctor.
- Speed: Do not hurry. This exercise should be done slowly.
- Exercise both legs: This makes it easy to compare the injured leg with the non-injured leg.
- Stay alert: think about doing the exercise rather than performing the exercise automatically.
- Change old footwear: Calf or Achilles tendon problems may be the result of bad foot wear. It could be a good idea to replace the shoes or sport shoes you were wearing when you became injured.
- Think about orthotics: Each foot has its own unique shape and its own biomechanics. Sometimes the feet may require custom-built shoes or orthotics. Ask your healthcare professional for more advice.
- Prevention: Do a proper warm up and stretch before doing exercises or sports. Make sure you run on flat surfaces. Try to avoid exercising or playing sports when you are in pain or when you are tired. Maintain a healthy weight.
- RICE: For minor sprains or strains, the following abbreviation advice can be applied as a treatment: RICE: Rest, Ice, Compression and Elevation. Always consult your doctor or healthcare professional first before doing any exercise.
