Wound Care

Exercises and stretches for extensor tendonitis

Exercises and stretches for extensor tendonitis

Posted On: November 13, 2020

Exercises and stretches for extensor tendonitis is inflammation of the extensor tendons which run from the top of the foot down to the toes. The extensor tendons connect the bones of the foot to the muscles in the front of the foot. They are also responsible for the flexing up and down of the foot and toes.

Extensor tendonitis commonly occurs in athletes due to overuse of the foot. It also occurs in people that always wear very tight shoes. Extensor tendonitis can cause pain, redness, stiffness, warmth, and swelling.

People who have extensor tendonitis can relieve their pain and improve symptoms by engaging in strengthening and stretching exercises. You can keep your feet strong, reduce soreness, and improve the flexibility of your feet by engaging in certain exercises.

Regularly exercising and stretching the feet and ankles can help to strengthen the muscles of your feet and increase flexibility in the joints. Stretching exercises also increase the range of motion in your feet and keep your active.

Types of strengthening and stretching exercises for extensor tendonitis

There are different types of strengthening and stretching exercises that can help improve your symptoms and relieve pain. Most foot exercises are simple and you can do them in your home or in the gym.

Engaging in regular exercises provide better results. Ensure to do these exercises at least once or twice every day. Strengthening and stretching exercises for extensor tendonitis include:

Big toe stretch

The big toe stretch is a simple exercise that is designed to stretch and relieve pain in toes.

To do this exercise;

Sit up straight in a chair and with your feet flat on the floor. Take your left foot upward and place it comfortably on the thigh of your right leg. Then, use your fingers to gently stretch the big toe up, down, and to the sides. Continue to do this for 10 seconds and repeat 10 times. Switch to the other foot by placing your right foot on the thigh of your left leg. Follow the same routine for your right foot.

Toe curls

This exercise builds up the flexor muscles of the toes and feet. It improves the overall strength of the toes and feet.

To do this exercise;

Sit up straight in a chair and place your feet flat on the floor. Lay a small towel on the floor in front of you. Place one of your feet on one side of the towel. Try holding the towel with your big toe and the second toe. After holding the towel, pull the towel up towards you. Hold for about 5 seconds. Repeat the routine five times and then switch to the other foot. Follow the same routine for the other foot.

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If you have Extensor tendonitis, seek the right treatment by calling Dr. Graff or booking an appointment. You can do this by visiting his official website at drgraff.com.