I
suffer from tendinitis and it is painful, I decided to look up some
things that may help with the pain and figured I would share!
Towel
Wrap:
Wrap
a towel around your toes and gently pull back until you feel a
stretch at the bottom of your foot and the back of your lower leg.
Hold the stretch for 30 seconds and repeat 3 times.
Standing
Calf Stretch:
Stand
to face a wall, one foot extended out in front of you, toes pointing
up, slowly lean forward until you feel a stretch in the back of your
lower leg. Hold for 30 seconds and repeat 3 times.
Standing
Soleus Stretch:
Stand
a few feet away from the wall and face it, your injured leg should be
back with your heel on the floor. Bring your other leg forward toward
the wall. Turn your injured foot slightly inward toward the other,
keep your other leg forward and slightly bend that knee and lean into
the wall until you feel a stretch on your affected leg. Hold for 30
seconds and repeat 3 times.
Eversion
and Inversion:
Sit
on a chair with the affected leg crossed over your other knee.
Holding the bottom of the foot with your hand, slowly tilt the sole
of your foot toward the floor. Hold this position for 5-10 seconds
then pull your foot toward you, tilting it to the ceiling. Repeat 10
times.
If
both of your feet are effected, do exercises on both feet.
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