![]() ![]() Keeping your leg straight, pull the top of your foot toward your body, stretching the tubing. Move away from the door until there is tension in the tubing. Sit facing the door with your injured leg straight out in front of you. Tie a loop in the other end of the tubing and put the foot on your injured side through the loop so that the tubing goes around the top of the foot. Resisted ankle dorsiflexion: Tie a knot in one end of the elastic tubing and shut the knot in a door.Finally, move the top of your foot in circles. Point your toes in toward your other foot and then out away from your other foot. Point your toes on your injured side toward your nose, then away from your body. Ankle range of motion: Sit or lie down with your legs straight and your knees pointing toward the ceiling.Bend your back knee slightly and gently lean into the wall until you feel a stretch in the lower calf of your injured leg. Turn your back foot slightly inward (as if you were pigeon-toed). Keep the other leg forward with the knee bent. Keep your injured leg back with your heel on the floor. ![]() Standing soleus stretch: Stand facing a wall with your hands on the wall at about chest height.Slowly lean into the wall until you feel a stretch in the back of your calf. Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level.Hold this position for 15 to 30 seconds and then relax. Loop a towel around your toes and the ball of your foot and pull the towel toward your body keeping your leg straight. Towel stretch: Sit on a hard surface with your injured leg stretched out in front of you.When this stretch is easy, try the other exercises. Talk to your healthcare provider or physical therapist about which exercises will best help you and how to do them correctly and safely.Īs soon as it doesn’t hurt too much to put pressure on the ball of your foot, start stretching your foot using the towel stretch. These strengthening exercises reduce pain and speed recovery.Your healthcare provider may recommend exercises to help you heal. Open your fingers to stretch the rubber band. Increase finger strength by wrapping a large rubber band around your thumb and fingers. Gripping a rubber ball increases overall hand strength after 5th metacarpal fracture. Gradually increase the weight of the cans as your wrist gains strength. Flex your wrist slowly, raising the can towards the ceiling. Flexion exercises begin with your hand on a table, palm side up, while holding an empty can. Some physical therapy exercises incorporate resistance training to strengthen your hand. ![]() Touch the tip of your small finger with your thumb. The opposition stretch starts with your hand on a table, palm up. Perform exercises, like the opposition stretch, several times a day to increase grip strength and finger agility. You may begin strengthening exercises when stretching exercises are nearly painless, according to the Summit Medical Group. Finally, gently move your wrist side to side in a handshaking motion, holding your hand for five seconds at each end. Bend your wrist backwards and hold for five seconds to perform the extension exercise. Perform the flexion exercise by bending your wrist forward and holding for five seconds. ![]()
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