Extensor tendonitis of the foot is a condition that results in pain and inflammation in the tendons that run along the top of the foot. These tendons attach the muscles of the lower leg to the bones in the feet. The condition is caused by overuse or repetitive motion, and it can be very painful.
There are a number of stretching exercises that can help to relieve the pain and inflammation associated with this condition.
Exercise 1: Toe Raises
Sit down on a comfortable surface. Slowly raise up your toes, then back down again. Repeat this exercise 10 times. This mobilizes the extensor tendons.
Exercise 2: Calf Raises
Place your hands against a wall for balance. Keeping your feet shoulder-width apart, raise up onto your toes, then back down again. Repeat this exercise 10 times.
Exercise 3: Achilles Tendon Stretches
Standing with your feet together, place your hands against a wall at about eye level. Lean forward into the wall, keeping your heels on the ground and your legs straight. Hold this stretch for 15 seconds, then release and repeat 3 times.
Exercise 4: Ankle Circles
Start by sitting in a chair with your feet flat on the ground. Slowly trace circles in the air with your ankle, making sure to point your toes. Continue tracing circles for 10-15 seconds, then reverse direction and trace counterclockwise circles. Repeat 2-3 times in each direction.
These exercises can help to stretch and strengthen the muscles and tendons in the feet, which can help to reduce pain and inflammation from extensor tendonitis.
However, it is important to consult with your foot doctor or physical therapist before beginning any new exercise routine. They can advise you on which exercises will be most helpful for your specific condition, as well as provide guidance on how to perform the exercises correctly to avoid further injury.
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