Bouncing Back: Rehabilitation for Feet

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How to Rehab Your Feet After an InjuryColorado is a winter sports paradise. Skiing, snowboarding, hockey, and even simply sledding—there’s something for just about everyone. Like other types of sports, though, having strong and stable feet is absolutely vital. You can’t handle slopes, half-pipes, and ice rinks without them. That’s why proper rehabilitation after sports injuries isn’t a nice suggestion; it’s a crucial part of recovery.

Rehabilitation is important. Limbs need rest to heal properly. This is an important part of your recovery—but it does allow your body to atrophy and weaken. Your healing foot doesn’t automatically return to full strength, either. You have to build back up to your pre-injury power, flexibility, and stability. This is where a solid foot rehab plan comes into play.

A foot rehab program starts slow and builds in intensity as you get strong. It’s tailored to work your feet in ways specific to your sport. There are a few exercises, however, that help your feet no matter what your activity is:

  • Toe Spreads – With bare feet flat on the floor, spread your toes as wide apart as you can. Hold for a second, then relax and repeat 10 times.

  • Forefoot Press – Set a book next to a bathroom scale so their surfaces are even with each other. Set your heel on the book and your forefoot on the scale. Without applying bodyweight, push your forefoot down on the scale to see how much force you create. Repeat 10 times for each foot.

  • Toe-Heel Walking – Walk across the room on your toes in a straight line, keeping your heels off the ground. Then walk back on your heels, keeping your toes off the ground.

  • Achilles Stretches – Stand facing a wall with one foot behind you. Using the wall to balance, lunge forward while keeping your spine, hips, and back knee straight and both heels on the floor.

Sports injuries need time-off to heal and rebuild strength afterward. Don’t take the rehabilitation stage for granted. Let Podiatry Associates, P.C. in Parker and Castle Pines, CO, help you bounce back after your injury. No one wants to stay stuck watching others enjoy the snow because they can’t keep up after getting hurt. Call (303) 805-5156 to make an appointment today!

Dr. Cynthia Oberholtzer-Classen, DPM
Founder and Owner of Podiatry Associates, PC
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