These foot exercises help improve seniors’ mobility mcknights.com
“..On March 10, we wrote a news item entitled, “Study shows simple foot exercises significantly decrease seniors’ risk of falls.” In this item (click here to see it) we told you about a group of Portuguese researchers who had discovered that simple foot and ankle exercises had enormous benefits when it comes to improving functional mobility in facility-dwelling seniors…
Dorsiflexor muscle exercises..
While in a sitting position, and with heels planted firmly on the ground, lift the ball of the foot up in the air. There are two muscles that cross the back of the ankle, Smith explained. By performing this exercise in a sitting position, only one of the muscles is used, making this a good routine to start out with…
Plantar flexor muscle exercises
For exercising the plantar flexor muscles (the ones on the bottom of the foot), another simple gravity-based routine will do the trick.
“The simplest thing is to stand with your hands on a counter top or something firm and practice going up on tiptoes on both feet,” Smith said.
Once you get to the top, don’t just come straight back down. Slowly lowering your body is much more beneficial. Once you’ve built up some tolerance to this exercise, you can stay up longer, or switch to just one foot…
Published on Mar 6, 2011
“Strengthening exercises for osteoporosis patients need to be done safely with doctor’s permission. Hold onto a chair with your weight on both feet, lift one heel and drop it down on the floor as demonstrated by a fitness instructor in this free video on exercise.
You Have the Power to Prevent a Fall ncoa.org
“Published on Apr 14, 2015
Rehab / Prehab Exercises by Physiotherapy Experts for strengthening your ankle to improve performance and return to activity after injury. For more Rehab / Prehab Videos and Conditioning Programmes visit our Members App at http://www.yourphysioplan.com”
Running biomechanics has become a geeky little passion of mine!
Any other tips, suggestions, recommendations, etc..?
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