So you’re suffering from an ankle or foot pain, maybe from pushing yourself to hard on the court or simply from the pressures put on your feet from running. It’s a malady that your favorite podiatrist, Dr. Ross sees daily at our Bethesda, MD podiatry office, and he is pleased to offer these exercises and stretches that you can do at the comfort of your desk at work or at home before resting. These may flush out excess fluids and reduce swelling of the affected areas.
Isometric Toe Point
Sitting on a chair with your leg stretched and extended straight out in front of yourself, point your ankle and toes as far upwards and as far downwards as possible, hold each position for several seconds, repeat for 15 reps.
Isometric turns
Once your injury is pain free, add this exercise to your routine as above. Turn your ankle towards the extreme left, and then to the extreme right, for a total of 15 reps.
Toe & Heel Raises
With your feet flat on the ground below you and your knees at a 90-degree angle, raise your heels as high as possible and hold for two seconds, drop and then raise your toes as high as possible and hold; repeat for 15 reps.
Water Bottle Roll
Lay a water bottle or rolling pin down horizontally underfoot and under your desk. Slowly roll the object underfoot from your heel to your toe, complete for 15 reps. Try the same exercise with a tennis or lacrosse ball in place of a water bottle or rolling pin.
These are just a few recommended exercises from your Bethesda podiatrist that you can do yourself to strengthen your ankle and reduce swelling. If you’d like to learn more, visit our podiatry office in Bethesda, MD or call to request an appointment today. We put your feet first!
This information is not meant as medical advice. It is provided solely for education. Our Bethesda, MD podiatry office would be pleased to discuss your unique circumstances and needs as they relate to these topics.
Dr. Paul Ross - The Podiatry Center
Bethesda MD's Favorite Podiatrist Specializing In Foot & Ankle Pain
The Podiatry Center treats all medical and surgical foot pain, ankle pain and heel pain conditions. Licensed Bethesda, MD area podiatrist, Dr. Paul Ross can help bring you relief from your foot & ankle pain.
Podiatrist, Dr. Ross and our Bethesda, MD podiatry office offers the most effective and state-of-the-art, highest quality podiatry care with a smile, to patients in our local community, including: Bethesda MD, Arlington VA, Fairfax VA, Burke VA, Gaithersburg MD, Potomac MD, Rockville MD, Chevy Chase MD, Springfield VA, Woodbridge VA, Annandale VA, Silver Spring MD and Alexandria VA.
Enjoy doing the things you love, pain-free! Your feet will thank you.
