Your doctor has recommended a stretching program for the long-term management of your condition. Stretching is best accomplished in a quiet, relaxed environment. Deep inhalation assists the stretching movements. Stretching is most effective when performed at least twice daily, seven (7) days/week and after any strenuous, physical activity. Performing the stretching maneuvers in the same place, with notation of current foot positions, will enable you to monitor your progress. Goal setting for slow continuous improvement will create improved flexibility, which will have a positive impact on your performance.

The ideal flexibility program should have three (3) repetitions of each stretch. Each stretch should be held for twenty (20) seconds. Should you experience any discomfort, consult with your doctor or therapist to ensure your technique is appropriate. All stretches are performed with slow movements. Never Bounce!!! Try to observe one (1) demonstration of your recommended stretch by either your doctor or assistant.

Calf Stretch

  1. Arms shoulder width apart
  2. Stagger your legs - one forward, one behind you
  3. Back foot points perpendicular to support surface - i.e.: door, wall
  4. Back heel remains on ground
  5. Back Knee straight and from this position SLOWLY lean forward and hold position for 20 seconds. A slight pull should be felt in you calf. The distance of your back foot to the support surface determines the amount of stretch. Repeat twice.

Arch Stretch

As above, only from Position #5, now slowly lean further forward towards support surface and allow back heel to lift off the ground, placing weight on the balls of your feet. Hold for 20 seconds. Repeat twice.

Football Stretch

Assume a three (3) point stance (like what a lineman looks like before the ball is hiked). Back foot will be stretched when knee is slowly lowered towards ground. It is often helpful to lean on a table of chair with one arm and use your foreman to rest on the opposite leg. Hold for 20 seconds. Repeat twice.

Contrast Treatment

Extremely effective home physical therapy treatment, which reduces inflammation.

  1. Warm to hot (test water temperature with forearm) foot soak for four (4) minutes.
  2. Ice massage part for one (1) minute (use iced soda can or styrofoam cup)
  3. Repeat steps #1 and #2. End with one (1) last foot soak.
    Total Time: 14 Minutes. Perform twice daily, if possible.