Exercises and stretches for extensor tendonitis

By November 13, 2020foot care

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.

Toe raise, point, and curl

This exercise helps to strengthen all parts of your feet and toes.

To do this exercise;

Sit up straight in a chair and place your feet flat on the floor. With your toes on the floor, raise the heels of both feet. Raise your heels until only the balls of your feet remain on the floor. Hold this position for 5 seconds and then lower your heels to the floor.

After that, raise your heels and point your toes to the floor. The tips of your big and second toes should only be touching the floor. Hold in this position for 5 seconds and then lower your heels.

After that, raise your heels and curl your toes inward. The tips of your toes should be curled inward and touching the floor. Hold in this position for 5 seconds and then lower your heels. You can repeat each routine 10 times.

Sand walking

This exercise is done to help stretch and strengthen your feet and calves.

To do this exercise;

Go to a beach, desert, a volleyball court, or an area with sand. Remove your shoes and socks if you are wearing any. Just take a walk around the sand for as long as possible.

Toe splay

The toe splay helps to improve control over the toe muscles.

To do this exercise;

Sit up in a chair with your feet placed on the floor. Spread your toes apart as far as you can. Hold in this position for 5 seconds and bring your toes back together. Repeat this exercise 10 times.

To make the exercise more challenging, place both of your toes in a rubber band and then spread your toes apart as far as you can. Hold for 5 seconds and bring your toes back together. Repeat this routine 10 times.

Marble pickup

This exercise helps to increase strength in the muscles on the underside of your feet and toes.

To do this exercise;

Sit up straight in a chair and place your feet flat on the floor. Place an empty bowl and a bowl of marbles on the floor in front of your feet. Start picking up each marble from the bowl and place them in the empty bowel using only the toes of one foot. Pick about 20 marbles with one foot and repeat using the other foot.

Extensor tendon stretch

This exercise helps to increase the flexibility of the extensor tendon.

To do this exercise;

Kneel down with your feet pointing backward. Flatten your ankles towards the floor to completely stretch the extensor muscles. You can sit on your heels to make you more comfortable. Hold in this position for 10 to 15 seconds. Repeat the routine 2-5 times.

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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.

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