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GGGGGFootGpainGHGLocationGandGconditionGfinderGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHGPageGTK

FEET AND SPINE A collection of exercises

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FEET AND SPINE 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

GGGGGManchesterGHGGFeetGandGSpineCGTJGStGJohnGStreetCGManchesterCGMBG/DSGGGGGGGGGGGGGOrthopaedicGConsultationsGGGGGGGGGGGGGComputerGmatchedGinsolesGGGGGGGGGGGGGErgonomicGchairsG9GSitHstandGtables

GGGGGLiverpoolGHGGFeetGandGSpineCGMMGRodneyGStCGLiverpoolCGMerseysideGLTGJARGGGGGGGGGGGGGOrthopaedicGConsultationsGGGGGGGGGGGGGComputerGmatchedGinsolesGGGGGGGGGGGGGErgonomicGchairsG9GSitHstandGtables

Info@feetandspineucom

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EXERCISESsFORsTHEsNECK:sTsRsEsAsTs

TiltsthesneckPlacekthekpalmkofkyourkrightkhandkabovekthekrightkearkonktheksidekofkyourkhead.kAttemptktoktiltkyourkheadktokthekrightktokreducekthekkgapkbetweenkrightkearkandkrightkshoulder.kResistkthekmovementk ofk thek headk withk yourk rightk hand.k Holdk thisk positionk fork ak countk ofk 10.k Gentlykrelaxkandkrepeatkonkoppositekside.

RotatesthesneckPlacek thek palmk ofk onek handk onk thek cheekk bonek ink frontk ofk yourk ear.k Attemptk tokrotatek -turnEk yourk headk tok thek rightk whilstk resistingk withk yourk hand.k Holdk thiskpositionkforkakcountkofk10.kGentlykrelaxkandkrepeatkactionkwithkthekotherkhand.

ElongatesthesneckKeepkyourkheadkandkneckkinkneutral.kSlowlyktryktoklengthenk/kstretchkthekbackkofkthekneckkaskfarkaskpossible.kHoldkthiskpositionkforkakcountkofk10.kGentlykrelaxktokneutral.k

AnglesthesneckPlacek thek palmk ofk onek handk onk forehead.k Attemptk tokmovek chink towardsk yourk chestk andk lookk atk yourk toes.kResistk thekmovementkwithk kyourkhand.kHoldkthiskpositionkforkkakcountkofk10.kGentlykrelaxktokneutral.

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Movementssofsthesneck

FlexkDklookkdown

ExtendkDklookkupk

RotatekDkturnktokthekleftk

RotatekDkturnktokthekrightk

Tiltktokthekleftk

Tiltktokthekrightk

Dos3ssetssofsthesexercisessshownsonsthesright,s3stimessasday

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FEETkANDkSPINEkCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com

©FeetandSpine

EXERCISESnFORnTHEnBACK:nRnEnLnInEnFn

PriorftofandfduringfallfexercisesCfitHsfimportantftoftightenfyourfstomachf1absfGfshownfinfredRfandfpelvicffloorf

musclesf1shownfinfyellowRA

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LiefonfyourfbackfwithfyourfkneesfbentfatfafcomfortablefangleAfSlowlyfliftfhipsftofmakefafstraightflineffromfyourfkneesftofyourfneckAfHoldfpositionfforf58fsecondsAfRelaxfandfreturnftoforiginalffpositionfandfrepeatfactionA

ElevatenthenButtock

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LiefonfyourfbackfwithfyourflegsffullyfstraightAfSlowlyfliftfoneflegfupftofafE8fdegreefanglefftoftheffloorAfHoldfforf58fsecondsCfthenfreturnftoforiginalfpositionfandfrepeatfwithfotherflegA

Inclinenthenleg

KneelfonfallffoursAfKeepfyourfheadfinflinefwithfyourfspineAf

SlowlyfliftfrightflegfuntilfitfisfinfafstraightflinefwithfthefspineAf

Holdfforf58fsecondsAfReturnftoforiginalfpositionfandfrepeatfactionfwithfotherflegAfFollowingfthisCfslowlyfliftfthefrightfarmf

untilfthefwristfisfinflinefwithfthefshoulderAfHoldfpositionfforff58f

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KneelfonfallffoursfwithfheadfdownAffTofreallyftestfandfworkfonfyourfcorefstabilityCfliftfbothfthefrightfarmfandfthefleftflegfatfthefsameftimeCfuntilftheyfarefbothfinfafstraightlflinefwithfthefspineAffItfisfespeciallyfimportantfhereftofkeepfthefabsfandfpelvicffloorfmusclesftightAfHoldfpositionfforf58fsecondsCfthenfreturnftoforiginalfpositionfandfrepeatfwithfleftfarmfandfrightflegA

Compiled(by(George(Ampat3(Consultant(Spinal(Surgeon3(Royal(Liverpool(Hospitals

EXERCISESwFORwTHEwBACK:wRwEwPwAwIwRwBefore(and(during(each(excersise(you(must(tense(your(stomach(mucles(9abs0(and(pull(up(the(pelvic(floor(musclesF(The(ball(

you(use(for(these(exerises(must(also(be(the(correct(size(for(your(heightF(When(you(sit(on(the(ball3(your(knees(must(be(lower(than(your(hipF(See(the(table(below(to(find(your(size(F(

BallOSize 45cm 55cm 65cm 75cm 85cmYourOheightO(cm) LessOthanO150cm 150O–O165cmO 165O–O180cmO 180O–O200cmO OverO200cm

Raisewthewlegsw

Pivotwthew

backSit(on(the(gym(ball(with(back(straight3(shoulders(downF(Lift(your(arms(to(the(frontF(Tightening(your(stomach(and(pelvic(floor3(slowly(rotate(the(body(in(a(clockwise(direction(until(you(reach(9N(degreesF(Keep(the(hips(facing(forwardF(Hold(for(DN(seconds3(return(to(original(position(and(repeat(in(the(opposite(directionF(Repeat(xIF

Anglethew

Back

InclinewthewLegLie(with(your(back(on(the(floor(with(one(foot(resting(on(the(gym(ball(and(the(other(fully(straight(and(flat(on(the(floorF(Keeping(the(abs(and(the(pelvic(floor(muscles(tight3(slowly(lift(the(leg(off(the(floor(keeping(it(straightF(Hold(for(DN(seconds(then(return(to(original(position(and(repeat(action(with(other(legF(Repeat(xIF

Lie(on(your(stomach(on(top(of(the(gym(ballF(Make(sure(that(your(back(is(straight(and(your(head(level(so(that(your(neck(is(a(straight(extension(of(the(spineF(Slowly(lift(your(right(leg(off(the(floor(keeping(the(back(straight(at(all(timesF(Slowly(lift(your(left(arm(off(the(floor(keeping(it(fully(straight(and(pointing(forwardsF(Hold(for(DN(seconds(then(return(tooriginal(positionF(Repeat(xI

wReachwwithwthewarmwandwleg ElongatewthewBackSit(on(the(gym(ball(with(your(back(straight(and(arms(by(your(sidesF(Tighten(the(stomach(and(pull(up(the(pelvic(floorF(Slowly(lift(both(arms(up(and(above(your(head3(stretching(upwardsF(Hold(for(DN(seconds3(then(return(to(original(positionF(Repeat(xI

Dow3wsetswofwthewexercises,w3wtimeswawday FEET(AND(SPINE(

Sit(on(the(gym(ball(with(your(back(straight3(shoulders(downF(Lift(your(arms(to(the(frontF(Tightening(your(stomach(muscles3(slowly(lean(backwards(as(far(as(possibleF(Try(to(keep(your(hips(stillF(Hold(this(position(for(DN(seconds(then(return(to(original(position(and(repeat(this(action(xI

Lie(on(your(stomach(on(top(of(the(gym(ballF(Make(sure(that(your(back(is(straight(and(your(chin(is(tucked(into(your(chest3(so(that(the(neck(is(straight(with(the(spineF(Slowly(lift(one(leg(off(the(floor(keeping(the(back(straight(at(all(timesF(It(is(very(importand(to(keep(the(abs(and(pelvic(floor(muscles(tight(hereF(Hold(position(for(DN(secondsF(Return(to(original(position(and(repeat(xI

FootK/KAnkleKExercisesToKeaseKstiffness;KreduceKpainK/KbuildKstrength

AidKtoKremember: PEACE

Even Stronger CalvesSitK onK aK chairK withK bothK feetK flatK onK theK floorIK KeepingK yourK backKstraight;K raiseK yourK heelsK highK offK theK floor;K keepingK yourK toesKdownIKRepeatKx1DIK

Calf StretchSitK withK legK stretchedK outIK PlaceK aK resistanceK bandK NK beltK aroundKtheKballKofKoneKfootKandKholdKtheKendsIKPullK theKstrapKandKstretchKtheKcalfKmuscleIKHoldK5KsecondsIKRepeatKx5KonKbothKlegsI

Evert/ InvertSitKorK lieKdownKwithKoneKorKbothK legsKstraightKoutK inK frontKofKyouIKAllowKyourKfeetKtoKrelaxIKTurnKthemKinwardsKasKfarKasKyouKcanKandKholdK forK 5K secondsIThenK allowK yourK feetK toK relaxK andK slowlyK turnKthemKoutwardsKandKholdKforK5KsecondsIKRepeatKbothKx1DIK

AngleStandKwithKaKchairKbehindKyouKandKplaceKyourKinjuredKfootKonKtheKchair;KsoKthatKyourKheelKisKfacingKupIKLeanKbackKandKpressKonKyourKheelKforK5Kseconds;Kthen;KpushingKagainstKthisKpressure;KraiseKyourKheelKupwardsIKHoldKforKfiveKsecondsIKRepeatKxK5KonKbothKlegsI

PointPointKyourKtoesKandKfootKupwards;KandKpushKtheKheelKasKfarKfromKyouKasKpossibleIKHoldK forK5KsecondsIKThenKpointKyourKtoesKdownKandKasKfarKawayKfromKyouKasKpossibleIKHoldKforK5KsecondsIKRepeatKx1DI

PractiseKtheseKexercisesKtoKeaseKtheKsymptomsKofKAchillesKTendonitisKandKPlantarKFasciitisIKForKbestKresults;KconsistencyKisKkey;KpractiseKupKtoKthreeKtimesKperKdayIKThisKwillKworkKonKstretchingKandKstrengtheningKyourKtendonsKandKensureKthatKanyKinjuriesKyouKdoK haveK donHtK healK inK aK contractedK position;K causingK youK painK whenK walkingK orK exercisingIK TheseK exercisesK willK alsoK helpK toKpreventKtendonitisKinKtheKlongKrunIKItKisKalsoKrecommenedKtoKwearKaKshoeKwithKaKgoodKarchKandKheelKsupportIK

FEETKANDKSPINEKCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com

Wall Stretch StandHfacingHaHwallWHaboutHoneHandHaHhalfHfootHlengthsHawayNHPlaceHbothHhandsHonHtheHwallWHatHshoulderHheightNHYourHarmsHshouldHbeHfullyHoutstretched;HadjustHyourHfeetHasHnecessaryNHLeanHforwardsHsoHthatHyourHelbowsWHthenHfinallyHyourHhipsHareHtouchingHtheHwallWHkeepingHyourHfeetHplantedWHheelsHdownNHYouHmustHkeepHyourHstomachHmusclesHtightHtoHsupportHyourHbackHduringHthisHexerciseNHYouHshouldHfeelHaHstretchHdownHtheHbacksHofHyourHlegsNHHoldHforH5HsecondsNHRepeatHx1INH

Step StretchStandH withH theH ballsH ofHyourH feetH onH aH stepNHHoldH theH banisterH orHwallH forH supportNH RaiseHupH ontoH yourH toesH thenHallowHyourHheelsHtoHdropHoverHtheHlipHofHtheHstepWHfeelingH theH stretchHdownH theH backsH ofH theHcalvesNHRepeatHx1IN

CalfHStretchersForHeasingHsymptomsHofH

AchillesHTendonitisHCHPlantarHFasciitis

Single Leg Wall StretchStandH facingH aH wallWHaboutH oneH andH aH halfHfootH lengthsH awayHfromH theH wallNH BringHoneH legH closerH toH theHwallWH soH thatH yourH toeHandHpossiblyHyourHkneeHareH touchingH theH wallNHWithH yourH handsHagainstH theH wallH leanHonH toH yourH elbowsWHkeepingHyourHbackHfootHfirmlyH plantedH withHyourH heelH downNH YouHshouldH feelH aH stretchHdownHtheHbackHofHyourHlegNHHoldHforH5HsecondsHandH repeatH x1IH onHbothHlegsNH

FEETHANDHSPINEHCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com

Calf.Stretchers.k.Plantar.RollersFor.easing.symptoms.of.Achilles.Tendonitis.k.

Plantar.Fasciitis.

FEET.AND.SPINE.Compiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com

1/.

2/.

3/.1/.Lie.on.your.back.with.one.leg.bent/.Raising.one.leg.in.front.of.youH.clasp.your.hands.around.the.back.of.your.knee.and.raise.your.leg.into.the.air/.Try.to.fully.straighten.the.leg.so.that.the.knee.is.straight.and.pull.the.foot.right.back/.Your.should.feel.a.stretch.down.the.back.of.the.leg.and.over.the.heel.of.the.foot/

2/. ThenH. gently. relax. the. leg. by.bending. the. knee. and. focus. on.the.foot/.

3/. Try. turning. the. foot.inwards. so. that.you. feel.some. tension. on. the.inside.of.your. lower. leg/.Hold. for. 5. seconds/.FinallyH. turn. the. foot. to.the. outsideH. so. that. you.feel.some.tension.on.the.outside. of. the. lower. leg.and. ankle/. Hold. for. 5.seconds/. Repeat. both.sides.x.5/

This can be done with a plantar fascia ball, a golf ball, a soft drinks can-- anything that will roll and remain firm underfoot.

Place. the. ball. /. drinks. can. under. the.arch. of. your. footH. bear. some. weight.on. the. foot. and. roll. the. ball. /. drinks.can.along.the.length.of.your.arch/.The.more. this. is. repeated. the. more.comfortable. it. will. become. as. the.plantar. fascia. stretches. and. relaxes/.Do. this. for. 5. minutes/. Repeat. on.other.leg//.

STABILITYgEXERCISESTogimprovegbalancegxgselfgawareness

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FEETgANDgSPINEgCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com

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Standinguupright1utakeuau largeustrideudiagonallyu infrontuofuyouu sou youru legsu areu wideFu Useu youru armsu foru balance1uextendingu oneu outu behindu youu andu theu otheru infront1ustretchingu themu outFu Strideu forwardu withu theu otheru leguandu continueu asu manyu timesu asu youru spaceu willu allowFuBreathingu isu importantu asu thisu isu anu aerobicu exercise:ubreathuinuasuyouxreutakinguyourustrideuanduoutuwhenuyourufootumeetsutheufloorFu

Thisu stretchesu theu shouldersu andu armsu andu gentlyu excersisesu theuabdominalsuandutheuobliquesFuTenseu youru stomachu musclesu andu standu upu straightFu Extendu youruarmsuoutu infrontu ofuyouuanduclaspu youru handsFuPushu themuawayusouthatuyouufeelustretchuacrossuyourushoulderubladesFurotateuyouruupperubodyu withoutu movingu youru hipsFu Youru hipsu shouldu stayu faceingudirectlyuforward1uwhileuyoururibcageuturnsFuRepeatusideutousideuxKWF

Fromuaustandingupositionukeepubothufeetuplanteduonu

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allowinguyouruarmsutouswingFuOneuarmushoulducomeuuputoutouchutheuoppositeushoulderu

atutheusameutimeuasutheuotherugoesuarounduyourubackutoumeetuyouruloweru

backFuThisureleasesutheuspineuandu

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Withu youru abdominalu musclesu tensedu andu youru pelvicufloorumusclesupulleduup1umaintainuaukneelingupositionuforuKu minuteFu Keepu youru backu straightu andu looku straightuaheadFu Youu mayu kneelu onu au cushionu ifu itxsu moreucomfortableF

FEETuANDuSPINEuCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com

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FOOTlCONDITIONSFootlpainlMlLocationlandlconditionlfinder

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FEETlANDlSPINElCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com

Bunions:-Alprominentlbumplonlthelinsideloflthelfootlcausedlbylalmisalignmentloflthelbonesloflthelbigltoelorlalsmallerlbumplonltheloutsideloflthelfootlkalbunionette,lcausedlbylthelsamelinlthellittleltoe3lBunionslcanlbelverylpainfullandloftenl leadltol thelpatientlwalkingl incorrectly3lShoeslwithlalwideltoelarealandlanlarchlsupportltolalignlthelboneslbetterlmaylhelp3

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Metatarsalgia:- Painl inl thel areal justl beforel thel toesl kmetatarsall region,3l Metatarsalgial isl causedl byl toolmuchl pressurel overl anl extendedl periodl ofl timel oftenl froml restrictivel orl illl fittingl footwearl orl fromlparticipatinglinlhighlimpactlactivitieslwithoutlappropriatelshoes3lTherelmaylbelthickeningloflthelskinlinlthislarea3lComfortlfootwearlandlorthoticslwithlmetatarsallpadlmaylhelp3

Morton’s-Neuroma:l Inflammationlatlballloflthelfootlbetweenlthel3rdlandl4thltoeslcausinglpainWlswellinglandl evenl aggravationl ofl al nervel leadingl tol lossl ofl sensationl orl tinglingl inl thel foot3l Oftenl al resultl oflrestrictivelorl illl fittingl footwearWlMorton’slNeuromal isl treatedlwithl footwearlwithlalhighWlbroadltoelarealandlorthoticslwithlalmetatarsallpadltolrelievelpressure3l

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Post-Tib- tendonitis:l strainl onl thel tendonl thatl runsl alongl thel insidel ofl thel footl andlanklel causingl tendonl dysfunctionl andl painl whilstl weightl bearing3l Tendonitisl leadsl toloverMpronationl whichl canl causel al numberl ofl problemsl includingl heell andl archl painWlplantarlfasciitislandlheellspurs3lTreatmentslincludelstayinglofflyourlfeetlforlalfewldaysltol givel thel tissuesl inl yourl footl timel tol heall andl wearingl archMsupportingl shoesl andlorthoticslmadeloflcushioningWlshocklabsorbentlmaterials3

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7 Heel-Pain:-Extremeldiscomfortlinlthelheelloflthelfootlcanlbelcausedlbyltoolmuchlpressurelbeinglrepeatedlylputlonlonelarealoflthelheellbecauseloflinsufficientlpaddinglinlthelheelloflshoes3lAlGellsupportlmaylhelp3ll

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