Top Physio Exercises for Prevention and Treatment of calf and foot injuries
NOT COMPLICATED, BUT SUPER IMPORTANT.
HERE ARE THE HEAVY HITTERS IN KICKING FOOT & CALF PAIN
1. CALF STRETCHING
Goals: Reduce traction on sensitized tissue; provide force input for improved healing.
Dosage: 45 mins/day
Tips: 45 mins is a lot - try doing it whenever standing and rack up the culmulative minutes. Only do versions in which you feel the back of the calf/ankle, not the front of the ankle! Keeping this in mind, each of these can be modified by bending the knee forward/down to make the stretch descend towards the achilles tendon.
2. CALF RAISES
Goals: Improve loading capacity for better quality healing.
Dosage: x10, build to several times a day
Tips: Looking to modify sufficiently so that exercises is pain-free. When starting out, these be done on the ground versus on step as shown below
3. WALKING MECHANICS
Goals: Learning to load through the foot and ankle in a more optimal way
Dosage: As needed to feel like you're improving on the skill
Tips: Start nice and slow and eventually we can build up to functional speeds.
These resources are intended for Steven Procter's patients, and only as prescribed. It is important to be evaluated, diagnosed, and educated on which exercises are indicated or contraindicated for a particular condition before attempting them independently.