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Foot rolls
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Find a can, bottle or other smooth, cylindrical container about 2-3 inches in diameter. Fill it with water and freeze it. Put your right foot on the cylinder and roll it forward and backward along your instep. Do 20 rolls with your right foot, then switch to your left foot. Repeat 3 times with each foot. This move can help reduce swelling. |
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Toe isometrics
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Squeeze all the toes on your right foot together and push them firmly against the floor. Hold the contraction for 20 seconds. Repeat with your left foot. Perform this exercise twice with each foot. |
Be sure to check with your healthcare provider before starting any new exercise regimen, and remember to only do the exercises to tolerance—do not do too much at once.
These exercises were designed by Marnie-Laatz-Dominy, MS, an exercise physiologist, author, weight loss coach and fitness instructor in Seattle, Washington. The exercises have been reviewed by Sherry Backus, PT, DPT, MA, clinical supervisor in the Department of Rehabilitation at the Hospital for Special Surgery in New York City.
