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Toe, Foot, and Ankle Injuries

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Home Treatment

(continued)

Home treatment for a minor foot or ankle injury continued...

Strengthening exercises

As soon as you can bear weight without increased pain or swelling, begin muscle-strengthening exercises. These exercises should be held for 3 to 5 seconds. Do 15 to 20 repetitions once or twice daily for 2 to 4 weeks, depending on the severity of your injury.

Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as a wall or heavy furniture. After you feel comfortable with this, try using rubber tubing looped around the outside of your feet for resistance.

While still sitting, put your feet together flat on the floor. Press your injured foot inward against your other foot.

Next, place the heel of your other foot on top of the injured one. Push down with the top heel while trying to push up with your injured foot.

Balance and control exercises

When you are able to stand without pain, you can begin balance and control exercises camera.gif. You can start by standing in a doorway and lightly holding on to the doorjamb. When you can do this for 60 seconds, try adding the advanced moves in the next level.

Stand on your injured foot only and hold your arms:

  • Out to the side with your eyes open.
  • Across your chest with your eyes open.
  • Out to the side and close your eyes.
  • Across your chest and close your eyes.

Do six repetitions, holding each for 60 seconds, once a day.

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WebMD Medical Reference from Healthwise

Last Updated: July 17, 2013
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
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