Ligament and Tendon Care
Posted: February 1, 2017 1:24 pm
Ligament and Tendon Care
Ligaments in your foot attach bone to bone and tendons attach muscle to bone. Strengthening tendons and ligaments by performing foot-strengthening exercises is important in enhancing the overall strength of your foot and helps to prevent injuries.
Dr. Mussett does recommend a supplement known as CoLig-10, which contains a number of nutrients that support ligaments and tendons and is available in our office for your convenience. We also offer Thera-Bands in our office which can be used to stretch the plantar fascia.
Listed below are a few simple exercises to strengthen the ligaments and tendons in your foot and ankle.
- Static Toe Flexion
Sit or stand with your feet flat on the floor. Press your toes down into the floor while keeping them straight and your ankles still. Hold this position for four seconds and repeat 10 times. Do this exercise three or four times a day. Hold this exercise for longer than three to four seconds as you are able.
- Pencil Lift
While sitting or standing, pick up a pencil with your toes. Hold the pencil with your toes for eight seconds and repeat 10 times. Perform this exercise three or four times daily. As an alternative to using a pencil, you can scrunch up a towel with your toes.
- Functional Exercises
Functional exercises involve walking on your toes or walking on your heels. To walk on your toes, walk on demi-toe for 10 to 20 seconds while barefoot. Perform six sets with 18 to 20 seconds of rest between sets. Do this exercise two or three times daily and gradually increase the length of your walks. To walk on your heels, perform the toe-walking exercise but walk on your heels instead of your tiptoes. Perform six sets of 10 to 20 seconds with 18 to 20 seconds of rest between sets. Do this exercise two or three times daily and gradually increase the length of your walks.
- Calf Raises
Calf raises can be done in a sitting or standing position. These exercises help those recovering from Achilles tendinitis. To perform the seated calf raise, sit in a chair while raising your foot by pointing the tips of your toes straight at the floor. Hold this position for five seconds, then place your feet back down on the floor. Begin with one or two sets of 10 repetitions twice daily and increase repetitions every two or three days. To perform the standing calf raise, balance on the balls of your feet on a sturdy low step or step stool. Lower both heels slowly, then rise up on your tiptoes. Begin with one or two sets of 10 repetitions twice daily and gradually increase repetitions.
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