Saturday, September 30, 2023
RESOURCES Stretching Exercises

Stretching Exercises: Extensor Tendonitis

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.

DISCLAIMER:
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Vaishnavi Bawa
Dr. Vaishnavi Bawa is a Podiatrist who specializes in treating foot and ankle pathology. LifesLittleSteps mission is to educate the public about foot health in an easy-to-understand manner using evidence-based medicine.
Posts created 129
Back To Top
%d bloggers like this: