With the current restrictions in place for Melbourne and various regional areas, gyms are unfortunately out of action. Strength and rehabilitation exercises are a crucial element in your podiatry management plans, particularly when recovering from a sports injury and returning back to the activities you love doing.
Luckily most of the exercises we prescribe you are able to do in the comfort of your own home, with a few pieces of equipment that are easy to get your hands on.
Melbourne podiatrist Josh, has listed his top 3 pieces of equipment for home podiatry exercises, as well as sharing his favourite exercises:
1. Resistance Band
- Versatile piece of equipment for home strength exercises as part of your injury rehab or general training.
- They come in around 5 varying levels of resistance and are suitable for all ages.
- Inexpensive, available from all Pro Feet Podiatry clinics, plus have video demonstrations/instructions to show you how to properly use them.
Favourite Resistance Band Exercises: Forefoot banded crab walks, Ankle banded calf raises & Big toe banded plantarflexion.
2. Massage Ball
- These can be golf, tennis/lacrosse balls or specific spiked/ridged massage balls.
- 3-5min a day rolling your foot along a massage ball improves mobility & strength.
- A fantastic tool to help painful/tight trigger points in calves and glutes.
Favourite Massage Ball Exercises: Foot rolling/mobilisation, Glute trigger point release & Calf raises squeezing ball between heels.
3. A Towel
- The trusty old towel has more uses than just drying you after a shower!
- Towels are a great household item for a variety of strength/balance exercises that are regularly included in management plans for our patients.
- A folded towel under your toes to flex them upwards, then performing a calf raise is the Number 1 exercise to strengthen the troublesome Plantar Fascia.
Favourite Towel Exercises: Toe flexed calf raises, Toe scrunch/pull & Towel scrunched heel to toe balance.
If you are experiencing any heel pain, or other foot pain, please don’t hesitate to get in touch to hear about how we can help. You can email Josh at [email protected] or alternatively you can book an appointment here.