LB – INJURIES & CONDITIONS – FEET

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INJURIES to the FEET

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• Click on Images to Enlarge

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· FEET – PLANTAR FASCIITIS 

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• Plantar Fasciitis: Orthoinfo
• Plantar Fasciitis – Physiopedia
  

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  Note: Use a soft Road Hockey Ball or Soft Doggie Ball from Dollar Store

• Strengthen the Foot . Harden Chiro
  (1) Towel Drags (2) Arch strengthen with Band around ankles (3) Calf Raise with Toes Flexed
• Plantar Fasciitis-opathy – E3 Rehab Physios – Link to Article .
• Massage & Rolling . Nguyen Chiro
  (1) Cream and Massage Tool (2) Small Ball Roll (3) Frozen Water Bottle Roll
• Small Ball Rolling . Abelson Chiro
• Foot Massage . Abelson Chiro
• Calf Raise . Physiotutors
• Plantar Fasciitis-opathy – E3 Rehab Physios – Link to Article .
• Plantar Fasciitis – Stretching the Bottom of the Foot – Toes elevated during Standard Standing Calf Stretch – Nguyen Chiro
  

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• Plantar Fasciitis – Stretching the Toes . Physiotutors
• Plantar Fasciitis – Stretching the Toes . Abelson Chiro
  

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• Big Toe Mobility . Abelson Chiro
• Big Toe Mobility . Lawrence Physio

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• Foot Mechanics . Kaitlyn Physio
  • Build your Arches – 1 . Kaitlyn Physio
    – Single Leg
    1️⃣ Arch Clock Exercise (trial 2-3 full cycles with each foot). Flatten the arch as you point the opposite foot out toward each number on the “clock,” and create arch as you bring that foot back into neutral.
    2️⃣ Arch Slide Outs – Forward (trial 3 sets of 12-15 reps on each side while holding arch)
    3️⃣ Arch Slide Outs – Backward (trial 3 sets of 12-15 reps on each side while holding arch)
    4️⃣ Around the World Arch Slide Drill (trial 2 sets of 10-12 on each side while maintaining the arch)
  • Build your Arches – 2 . Kaitlyn Physio
    –  Squat with Forefoot & Heels elevated
  • Build your Arches – 3 . Kaitlyn Physio
    MDX-2 foot protocol
    1️⃣ plantar fascia rollout
    2️⃣ arch activation swings
    3️⃣ controlled arch activation
    4️⃣ big toe extension
    5️⃣ supination priming

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· BUNIONS REHAB

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• Bunions . Orthoinfo
• 6 Exercises for Toe Bunions – Nguyen Chiro
  (1) Toe Spreads (2) Toe Curls (3) Manual Toe Circles (4) Manual Toe Figure 8
  (5) Isometrics with band around big Toes and feet apart (6) Extension-Flexion with band around big Toes and feet apart
• Resolving your Bunions . Abelson Chiro
  (1) Band around Toes; feet apart; rotate external & internal rotation
  (2) Can be done with a pin and stretch

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