Foot Excercises and Stretches
Strengthen Foot Muscles
Pull the towel under your foot with toes/arch for 3 minutes at a time. Repeat 3 times
Plantar Fascia Stretch
Fill a small plastic water bottle with water and freeze. Roll bottom of foot on frozen bottle for 10 minutes. Wait 50 minutes before repeating. Repeat 3 times throughout the day.
Heel Cord Stretch
Sitting on the table or ground, hold your leg straight out in front of you. Loop a towel or belt around the ball of your foot, holding the ends with one hand. With knee slightly bent, steadily pull the towel or belt toward you to stretch your calf muscles. Hold for 30 seconds and then relax. Repeat 10 times, 3 times daily.
Achilles Stretch
Face wall, about two paces away and with one foot in front of you. Keeping both heels flat on the floor, lean forward into the wall stretching out your calf. Hold for 30 seconds then relax, repeat 10 times, 3 times daily.
As always, you can contact our office to answer any questions or concerns.
Subungal exostosis is more commonly referred to as a bone spur under the toenail. This condition is generally caused by toe trauma, which results in the formation of a bony irregularity or prominence. The normal treatment for subungal exostosis is surgical removal. Other small tumors, called osteochondromas and enchondromas, can also form in the bone beneath the toenail.