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.
Capsulitis is an inflammation of the ligament on the bottom of the foot. It is usually caused by trauma or abnormal structural functioning, which overstretches the ligament that attaches one of the toe bones to a metatarsal bone. Wearing high heels or other poorly fitting footwear and performing repetitive activities that bend the toes, such as ladder climbing, are also known causes.
Pain in the forefront of the foot is the most common symptom of capsulitis. Capsulitis is often misdiagnosed as Morton's neuroma because of similar symptoms.
Noninvasive treatments are used to resolve capsulitis, including:
- Wearing low-heeled shoes with firm soles that fit properly.
- Decreasing or temporarily discontinuing the activity responsible for the onset of the inflammation.
- A short course of oral anti-inflammatory medication. Note: Please consult your physician before taking any medications.
- Cortisone injections.