(212) 921-7900 Appointment

Physical Therapy | Stretching Guide Gotham Footcare

New York Magazine Logo Refinery20 Logo Insider Logo Bustle Logo PopSugar. Logo PureWow Logo
New York Magazine Logo Refinery20 Logo Insider Logo Bustle Logo PopSugar. Logo PureWow Logo New York Magazine Logo Refinery20 Logo Insider Logo Bustle Logo PopSugar. Logo PureWow Logo

Physical Therapy Instructions

Stretching Exercises

Perform stretching exercises five times per day (Every time you brush your teeth and every time you have a meal).

Ice and Heat

Apply ice to help reduce pain and inflammation of the affected area for 15 minutes every evening. You may also roll a frozen water bottle under your foot if you are experiencing plantar fasciitis. You can alternate the application of ice with a heating pack to help promote increased blood flow of the affected area.

Medications

If you have been prescribed topical and/or oral anti-inflammatory medications take them as directed by your doctor.

Medical Equipment

Use the medical equipment provided to you as directed by your physician. Medical equipment may consist of a cam walker boot or ankle brace for immobilization or a night splint for passive stretching of your foot and ankle.

Custom Molded Orthotics

Custom inserts will be specifically made by your doctor to fit the unique shape of your feet to provide cushioning, comfort, and support.

Physical Therapy

A four to six-week course of physical therapy will be prescribed by your doctor to help reduce any symptoms of pain, instability, and/or swelling and also increase the strength, function, and mobility of your foot and ankle. Physical therapy will consist of both passive therapy (electrical stimulation, ultrasound, hydrotherapy) and active therapy (manual therapy, joint manipulation, and advanced soft tissue techniques such as Active Release Techniques (ART), Instrument Assisted Soft Tissue Mobilization (IASTM), and the Graston Technique.)

Shockwave Therapy

If the above treatment fails to reduce or eliminate your symptoms, Shockwave Therapy may be administered to you by your doctor. Shockwave therapy is a highly effective, non-invasive way to break down scar tissue and enhance blood circulation to reduce pain and swelling and improve the regenerative potential of damaged tissue.

Minimally Invasive Soft Tissue Repair + Regenerative Medicine

If the above treatment fails to reduce or eliminate your symptoms, TENEX, a minimally invasive procedure may be administered to you in conjunction with regenerative medicine injections, to eliminate painful scar tissue in chronic cases of plantar fasciitis, achilles tendinitis and/ or posterior tibial tendonitis.

Stretching Exercises

Illustrative Image of Standing Calf Stretch

Standing Calf Stretch

Place both hands onto a wall with one leg forward and the leg being stretched behind the other, with the front knee slightly bent, and toes facing forward. Lean towards the wall until you feel the stretch in your lower calf. Hold the stretch for 30 seconds. Repeat 3 times.

Illustrative Image of Step Stretch

Step Stretch

Stand with your toes on a step with your heel off the edge and slowly lower your heels down, hold for 20 seconds, and then lift your heels to the starting position. Repeat five times.

Illustrative Image of Siting Plantar Fascia Stretch

Sitting Plantar Fascia Stretch

Sit down and cross your foot over your knee. Grab the base of your toes and pull them up with one hand until you feel a comfortable stretch. With the other hand massage the plantar fascia using your thumb to apply small circular pressure that is deep but still comfortable into your arch and heel.

Illustrative Image of Roll Stretch

Roll Stretch

Place a frozen bottle of water or a Mini Thera-Roll onto the floor and roll your foot back and forth from your heel to your toes to help alleviate stiffness or swelling. Repeat three times.

Illustrative Image of Toe Stretch

Toe Stretch

Place your toes up on a wall with your foot and heel on the ground, slowly lean towards the wall until you feel the stretch, and hold for 30 seconds. Repeat three times.

Illustrative Image of Ankle Dorsiflexion Stretch

Ankle Dorsiflexion Stretch

Attach both ends of an elastic band to a secure object, sit on the ground with your leg extended, and loop the elastic strap around the top of your foot. Pull your toes towards your body while keeping your knee straight and hold for 30 seconds. Repeat three times.

Illustrative Image of Achilles Tendon Stretch | Plantar Fascia Stretch

Achilles Tendon Stretch | Plantar Fascia Stretch

Loop a towel, belt, or elastic strap around the ball of your foot, pull your toes towards your body while keeping your knee straight and hold for 30 seconds. Repeat three times.

Illustrative Image of Ankle Inversion | Eversion Stretch

Ankle Inversion | Eversion Stretch

Loop a towel, belt, or elastic strap around the ball of your foot, pull your hands up towards one side of your body and push your foot down in the opposite direction of your hands while keeping your knee straight and hold for 30 seconds. Repeat the stretch three times by inverting your foot down and towards the center of your body and everting your foot down and outwards.

Great Toe Abduction Stretch

Sit down and cross your foot over your knee. Stabilize your foot with one hand. Grab your great toe with your other hand and pull the toe to the side away from the second toe and hold for 30 seconds. Repeat three times.

At Gotham Footcare in NYC, we strive at recognizing your individual needs and desired outcomes while formulating an effective and personalized treatment plan with the highest quality care available.

What sets Gotham Footcare apart from other podiatry offices is our dedication to providing you with the education you need to make well-informed decisions regarding your care. Regardless of what your foot and ankle trouble may be, at Gotham Footcare our team will work tirelessly to help you feel better. At Gotham Footcare, we help you put your best foot forward.