Home Foot Exercise for Women
The foot is a part of the human anatomy that issued for motion and the basis for standing. The human has one pair of feet consisting of the heel, instep, sole, ball, and five toes per foot. The ankle is the joint on the body where the foot meets the leg. Movement and dexterity of the ankle joint helps propel a human body forward. Working in accordance with the foot and leg, the ankle moves by flexing or extending the joint. This is an important action for running, walking, standing, bending, stretching and activities like driving, swimming, exercising, and climbing.
Proper walking in a postoperative shoe is important. At first, you may walk with a walker or crutches. Your surgeon or therapist will tell you how much weight to put on your foot. Stand comfortably and erect with your weight balanced on your walker or crutches. Advance your walker or crutches a short distance; then put your operated foot forward so that the heel of your foot touches the floor first. As you move forward, most of your weight should remain on your heel. You will later be instructed when you can put your entire foot on the floor and when you will no longer need crutches or a walker.
Ankle Pumps: Move the foot up and down in a rhythmic manner by abridging the calf and shin muscles. Do this exercise at regular time intervals for about two to three minutes in a day.
Towel Curls: Put a small towel on the floor and curl it towards you with just the toes. Do this increase with increased resistance levels by keeping your weight on the end of the towel. Relax for some while and start again. Do the process at least five times.
Yoga exercises for the feet: They're part of a series for all the joints called Pawanmuktasana. That means "energy-releasing exercises", and they release energy by speeding the removal of toxins from the joints. They work systematically and precisely on the joints and on their associated muscles, tendons and ligaments. They are best done sitting in a chair, but can also be done lying down. (They can also be done sitting on the floor with the legs outstretched, but this is not an easy position to hold, especially for people with low back problems.)
Ankle Pump Down: This exercise helps increase ankle plantar flexion and strengthens the muscles in the back of your lower leg (calf). Push your foot down like you are pointing your toes toward the floor. Hold this position for 10 seconds. Start out doing 3 sets of 10 exercises and work your way up to doing 3 sets of 30 exercises. Try to do the exercises three times per day.
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