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Foot health

Updated 04 May 2018

Foot and ankle exercises

To help you to stay active, it is important to keep your feet in shape. These are tips that will help you stay healthy and keep you off the injured reserve list.

To help you to stay active, it is important to keep your feet in shape. These are tips that will help you stay healthy and keep you off the injured reserve list.

Ankle Pump Up This exercise helps increase ankle dorsiflexion and strengthens the muscles at the front of your lower leg (shin). Pull your foot up as if you are trying to touch the front of your shin with your toes. Hold this position for 10 seconds. Start out doing 3 sets of 10 exercises and work your way up to 3 sets of 30. Try to do this three times per day.

Ankle pump down

This exercise helps stretch one of the calf muscles called the soleus. Line yourself up squarely in front of a solid wall. Outstretch your arms to lean against the wall. Move one foot forward. The other foot should stay back. Slightly bend the knee (on the leg that is further back) until you feel a stretch in the back of your calf. Hold that position for 30 seconds. Start out doing 3 sets of 10 exercises and work your way up to doing 3 sets of 30. Try to do it three times per day

 

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