« Taking Care Of Our Arthritis Clients | Fingertips Home | My Sister's Feet (A continuation of the conversation) »
July 8, 2008
My Sister's Feet
I was visiting with my eldest sister over the 4th of July holiday. She's been having trouble with her feet and thought it may be plantar faciitis.
Following is our correspondence after her visit:
You asked about whether your plantar fasciitis can affect your balance.
Yes it can, so here's what you can do to prevent yourself from getting weak in your lower legs:
1) ankle pumps--every night before bed and every morning before you get out of bed, do 10 ankle pumps -- toes toward your nose, then point. Don't just wiggle your feet around for 30 seconds, do these slowly, really feel your calf muscles working but don't make your feet cramp.
As these get easier to do and tolerate (in that they don't make your feet cramp) begin to increase the amount to 15, then 20 (should take you about a week to week and a half at most). Then begin to do them in sets (from one set of 20 back off to 2 sets of 12 with 15-30 seconds of rest between sets). Then begin to increase the reps back up toward 20 (12, 16, 20), then increase to 3 sets 3 times per day (you can do them under your desk at school).
Benefits of this simple exercise helps to improve circulation (will help with that pesky ankle swelling) and prevent blood clots from forming in your legs. That doesn't include the flexibility benefit and strengthening that this exercise will do for you (not to mention sexy, sculpted calf muscles).
2) heel lifts--hang on to something: while standing, raise up on your tippy toes--SLOWLY--we're not playing beat the clock here. You can do this in the morning while you're brushing your teeth, in the grocery store line while you're waiting to check out, in the kitchen while you're washing dishes or waiting for your coffee to brew (but don't lean over and support yourself--takes too much weight off). Same frequency as above--start with one set of 10 and work your way up to 3 sets of 12.
Benefits are that they strengthen the calf muscles and help with balance.
tags: massage massagetherapy wellness massage therapy bodywork health
Posted by linda at July 8, 2008 8:05 AM
blog comments powered by Disqus
