Foot and Ankle Exercise #1 – Keeping heels on the floor, lift your toes off the floor, and tap them vigorously. Repeat as many times as tolerated.
Foot and Ankle Exercise #2 – Keeping heels together and on the floor, lift your toes off the floor as high as possible. Turn toes out, and put them back on the floor. Your feet should form a “V”. Lift your toes again, bring them together, and put them back on the floor. Repeat as many times as tolerated.
Leg and Ankle Exercise – Straighten one knee, lifting the leg an inch or two off the ground. Point and flex your foot and ankle 5-10 times. Circle the ankle clockwise then counter clockwise 5-10 times each. Repeat on the other leg.
Foot Somatosensory Exercise – Roll a small ball (such as a tennis ball) underneath one foot for several minutes and change feet. This gives the feet a great “self-massage” and stimulates the receptors on the bottom of the foot. Those managing neuropathy would benefit from doing this exercise daily.
Hmm. Maybe this is easier without shoes. She doesn't mention it in the instructions. I'm wearing my brown leather "Mary Janes" and they are rather stiff.
|Sit and Be Fit TV Host, Mary Ann Wilson, RN|