Now that spring has finally sprung, it’s time to enjoy the fresh air and get ready for basketball, tennis, and soccer games played outdoors (as they were meant to be played!). When you suffer from a problem like bursitis in your foot, though, it can keep you from heading to the courts or fields, even if you love the thrill of competition and have been waiting all winter. We don’t want you to sit on the sidelines and miss out, so here are some exercises for bursitis that may help relieve your pain:
Rest your leg on an ottoman or across a chair so that your foot hangs over the edge. Slowly move your foot and ankle by alternately pointing your toes forward towards the wall and up towards the ceiling. Go as far as your ankle will allow you without feeling pain and then repeat 10-20 times. If you experience pain, do not proceed. Follow with the other foot.
Keeping your foot over the edge, point your toes towards the ceiling and move your foot left and right at the ankle as far as you can without pain. Keep your toes up the whole time you go through this motion. Repeat 10-20 times and then switch feet.
Foot still over the edge of the chair or ottoman, slowly move your foot around clockwise in the largest circle you can (while not moving your leg too much) without pain. Repeat 10-20 times. Repeat, going around counterclockwise for 10-20 times. Follow this same pattern with your other foot.
Sit on the ground with your right leg stretched in front of you, left leg bent at the knee with the bottom of your foot against the inside of your right leg. Place a long, rolled up towel around the bottom of your right foot and gently pull back (one hand on each end of the towel) until you feel a mild to moderate stretch. Hold the position for 5 seconds and repeat for a total of 10 times before switching to the other foot.
Exercises alone might not be all you need to take away bursitis pain, but it’s a start. Your next step is to make an appointment with Foot Specialists of Long Island by calling our Massapequa, NY office at (516) 804-9038 or using our online form. Let us help you on the path to healing—call today!
Photo credit: phanlop88 via freedigitalphotos.net