featuring - feet and spine · mx mlikemmmrmteetm mmmmmmmfmmmmm saddle chair and stools -mm m m...
TRANSCRIPT
GGGGGAnatomyGofGtheGspineCGdiscGdegenerationCGprolapseCGsaddleGseatsGandGwedgesGHGPageGK
GGGGGNeckGexercisesGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHGPageGBG
GGGGGExercisesGforGlowGbackGpainGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHGPageG/
GGGGGExercisesGforGtheGlowerGbackGwithGGymGballGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHGPageGD
GGGGGFootGandGankleGexercisesGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHGPageGRG
GGGGGStabilityGexercisesGtoGimproveGbalanceCGselfGawarenessGandGtoGGdecreaseGfallsGGGHGPageGJ
GGGGGFootGpainGHGLocationGandGconditionGfinderGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHGPageGTK
FEET AND SPINE A collection of exercises
Locations and services:
FEET AND SPINE &TRTG/MMG//JTfeetandspineucom
Featuring:
FEET AND SPINE 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
GGGGGManchesterGHGGFeetGandGSpineCGTJGStGJohnGStreetCGManchesterCGMBG/DSGGGGGGGGGGGGGOrthopaedicGConsultationsGGGGGGGGGGGGGComputerGmatchedGinsolesGGGGGGGGGGGGGErgonomicGchairsG9GSitHstandGtables
GGGGGLiverpoolGHGGFeetGandGSpineCGMMGRodneyGStCGLiverpoolCGMerseysideGLTGJARGGGGGGGGGGGGGOrthopaedicGConsultationsGGGGGGGGGGGGGComputerGmatchedGinsolesGGGGGGGGGGGGGErgonomicGchairsG9GSitHstandGtables
Info@feetandspineucom
m
SPINALmANATOMYDiscmdegenerationFmprolapseFmsaddlemseatsmandmwedges
m
Them vertebralm coloumm consistsm ofmmultiplem blocksm ofm bonesm withmcartilagenousm discsm inm betweenxm Themblocksmofmbonesmaremcalledmverterbraemandmthemcartilageonousmpartm ismcalledmthem discxm Them blocksm ofm bonesm andmdiscsm arem alternativelym arrangedm onemovermthemothermlikemamtowerxmThemdiscsmfunctionsm asm am cushionm betweenm twomadjacentm vertebraexm Atm them backm ofmeachmblockmofmbonem ismamholexmAllm themholesmputmtogethermformmamtunnelmandmthism ism calledm them spinalm canalxm Themspinalmcordmwhichmismthemcontinuationmofm them brainm runsm throughm them spinalmcanalxmThemspinalmnervesmcomemoutmofmthem spinalm cordm andm gom tom differentmpartsmofm thembodyxmThemspinalmcordm ismlikem them motorwaym fromm them brainmandm them spinalm nervesm m canm bemconsideredm them kAm Roadskm fromm themmotorwaym tom differentm partsm ofm thembodyxm Therem arem C)m pairsm ofm spinalmnervesminmthemhumanmbodyx
Them intervertebralm discsm arem plumpmandmkeepmthemvertebralmbodiesmapartxmThemdiscmlooksmlikemamkjammdoughnutkxmThem doughym partm onm them outsidem ismcalledmthemkannulusmfibrosuskmandmthemjammympartminmtheminsidemismcalledmthemknucleusmpulposuskxmm
Disc Prolapsem Em Sometimesm them degeneratem discm maymsuddenlym deterioratem andm them jammym partm ofm them doughnutmmaymcomemoutxmThism ismcalledmamdiscmprolapsexmThismwillmcausemlegmpainminmadditionmtomthembackmpainxm
Seat wedges EmAmcarmseatmismalsomnotmthemmostm ergonomicxm Sincem carsm thatm gom amgreatm speedsFm havem tom bem lowerFm themseatsmaremalsomlowerxmmThismmaymdecreasemthem hipm anglem andm therbym them lumbarmlordosisxm Havingm am seatm wedgem canmhopefullymaddressmthisx
FEETmANDmSPINEmCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com
regularmcoremstabilitymexercisesmmmaymimprovemspinalmhealthxm
Inm officem workersm them twom identifiablem causesm ofm backm painm aremsittingm form longm periodsm andm sittingm inm them samem positionm withoutmmovingx
Them naturalm spinem hasm curvesm inm them frontm andm backm tom increasemstabilityxmTheremismnomnaturalmsidemtomsidemcurvexmThemcurvemtomthemfrontm ism calledm lordosism andm them curvem tom them backm ism calledmkyphosisxmBothminmthemneckm3cervicalmspine1mandminmthemlowermbackm3lumbarm spine1m them spinem ism curvedm forwardsxm Inm them midm backm3thoracicmspine1FmbehindmthemchestmwallFmthemcurvemismbackwardsx
WhenmsittingminmamnormalmchairmthemlumbarmlordosismismdecreasedxmIfmthem hipm ism higherm thanm them kneem thenm them curvem ism restoredxmMaintainingmamhighmhipmanglemandmamhighmlumbarmlordosismmaintainsmthem spinem ism m am naturalm positionm m andm decreasesm them abnormalmstressesmonmthemspinexmThismtypemofmseatingmismavailableminmamsaddlemseatmlikemthemCapiscoxm
mmm
Coccydynia - Painm inm them tailmendm ism calledm Coccydyniaxm OnemofmthemsimplestmwaysmtomaddressmkCoccydyniakmismtomusemamwedgemwithmamCoccyxmmcutmoutxmThismwillmdecreasem them loadm goingmthroughmthemcoccyxxm
Degeneration - Unfortunatelym duem tom injuryFm ageFm geneticmmakem upqm them discsm maym becomem damagedm andm losem waterxmThemdiscmismthenmcalledmdegeneratemormdehydratedm3lostmwater1xmThism changem ism nowm permanentm andm cannotm bem undonexm Amdehydratedm discm doesm notm cushionm them vertebraem andm maymcausembackmpainxmTheymbecomemlikemamhalfm inflatedmcarmtyrexmAmhalfm inflatedm carm tyrem causesm wobblinessm ofm them carxm Similarlymthem degeneratem discm maym causem somem micromotionm betweenmthem vertebraem andm causem backm painxm Bym performingm coremstabilitymexercisesmthemmusclesmaroundmthemspinemcanmbemtonedmupxm Them tonedm upm musclesm maym decreasem them wobblinessm Bmmicrommotionmbetweenmthemvertebraemandmmaymhelpmwithmbackmpainxm
Inmamtruemdiscmprolapsemthemlegmpainmismworsemthanmthembackmpainxm5(mtom5;jm ofmdiscsm prolapsesm getm bettermwithoutm anym interventionxm Painmkillersm andm gentlem mobilisationm ismallm thatm ism requiredxm Corem stabilitymexercisesm maym preventm am furthermdiscmprolapsex
JustmlikemhowmbrushingmoneRsmteethmimprovesmmmdentalmmmmhealthFmmmmdoingm
Saddle chair and stools -m Itmism againm importantm tom notemthatmthemchairmshouldmnotmbemtoom comfortablexm Itm shouldmnotmencouragemonemtomsitmformlongm periodsm withoutmmovingxm m Sittingm form longmperiodsmwithoutmmovingmismamriskm factorm form backm painxm Amsaddlem chairm maintainsm themhipm anglem andm them lumbarmlordosisxm
mmm
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.
TopsLookIntertwinek fingersk ofk bothk handsk andk placek behindk headk keepingkelbowsk bent.k Attemptk tok lookk tok thek topk whilstk resistingk thek actionkwithkyourkhands.kHoldkthiskpositionkforkakcountkofk10.kGentlykrelaxktokneutral.k
Movementssofsthesneck
FlexkDklookkdown
ExtendkDklookkupk
RotatekDkturnktokthekleftk
RotatekDkturnktokthekrightk
Tiltktokthekleftk
Tiltktokthekrightk
Dos3ssetssofsthesexercisessshownsonsthesright,s3stimessasday
k7
FEETkANDkSPINEkCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com
©FeetandSpine
EXERCISESnFORnTHEnBACK:nRnEnLnInEnFn
PriorftofandfduringfallfexercisesCfitHsfimportantftoftightenfyourfstomachf1absfGfshownfinfredRfandfpelvicffloorf
musclesf1shownfinfyellowRA
RaisenthenLegLiefonfyourfbackfwithfyourfkneesfbentfatfafcomfortablefangleAfKeepingfstomachfandfpelvicffloorfmusclesftightCfslowlyfliftffonefflegCfmaintainingfitsfbentffpositionfuntilfitfisfatfaf98GdegreefangleftofthefhipAfHoldfpositionfforf58fsecondsAfReturnftoforiginalfpositionfandfrepeatfwithffthefotherflegA
LiefonfyourfbackfwithfyourfkneesfbentfatfafcomfortablefangleAfSlowlyfliftfhipsftofmakefafstraightflineffromfyourfkneesftofyourfneckAfHoldfpositionfforf58fsecondsAfRelaxfandfreturnftoforiginalffpositionfandfrepeatfactionA
ElevatenthenButtock
LiefonfyourfbackfwithfyourflegsfbentATightenfyourfstomachfmusclesASlowlyfliftfyourfheadfawayffromftheffloorAfHoldfpositionfforf58fsecondsAfRelaxfandfreturnftoforiginalfpositionfandfrepeatfactionA
LiftnthenHead
f
LiefonfyourfbackfwithfyourflegsffullyfstraightAfSlowlyfliftfoneflegfupftofafE8fdegreefanglefftoftheffloorAfHoldfforf58fsecondsCfthenfreturnftoforiginalfpositionfandfrepeatfwithfotherflegA
Inclinenthenleg
KneelfonfallffoursAfKeepfyourfheadfinflinefwithfyourfspineAf
SlowlyfliftfrightflegfuntilfitfisfinfafstraightflinefwithfthefspineAf
Holdfforf58fsecondsAfReturnftoforiginalfpositionfandfrepeatfactionfwithfotherflegAfFollowingfthisCfslowlyfliftfthefrightfarmf
untilfthefwristfisfinflinefwithfthefshoulderAfHoldfpositionfforff58f
secondsAfReturnftoforiginalfpositionfandfrepeatfwithfotherfarmAff
ElevatenthenArmnandnLeg
FullynstretchnthenSpine
Donthreensetsnofnthenexercisesnandnpreferablyn3ntimesnanday
CompiledfbyGeorgefAmpatCfConsultantfSpinalfSurgeonRoyalfLiverpoolfHospitalsAlsofconsultingfat:FeetfandfSpineCfThefPrecinctCffCheadlefHulmeCfSK8fDBB
FEETfANDfSPINEf
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
g
PushSitg ong ag chairg withgbackg straight2g yourglegsg wideg andg feetgflatg ong theg floorKgExtendgbothgarmsgoutging frontg ofg youg andgflexgthegwristsgsogthatgyourg fingerg tipsg aregpointinggupKg
MarchBegingbygsittinggongagchairgwithgyourghandsgbygyourgsides2gthengliftgeachgkneegindividuallygingag‘marching’gmotionKgAsgyourgleftgkneegcomesgup2gyourgrightgelbowgshouldgcomegupgandgvicegversaKgAftergHW3qWgsteppinggmovements2grelaxgandgrepeatgxgq
TwistSitgdowngandgcrossgyourgarmsgovergyourgchestKgTightengthegstomachgmusclesgandgturngtheghead2gshouldersgandgtorsogasgmuchgasgpossiblegtogthegright2gholdgforg4gseconds2gthengrepeatgtogthegleftKgKeepgyourgheadgalignedgwithgyourgbodyKgRepeatgxFgongbothgsidesK
FoldWheng seated2g reachgforwardgbetweengyourglegs2g bendingg towardsgtheg floorg asg farg asgpossiblegandgholdgforgFgsecondsKg
Stretch UpComeg backg upg slowlygandgreachgupgtowardsgtheg ceiling2g stretchinggtheg spineKg Holdg forg FgsecondsKg
Stretch OutBringg theg armsg downg andgoutg tog theg side2g aboutgshoulderg levelKg Holdg forg FgsecondsKg Relaxg theg armsg togtheg thighs2g theng repeatg thegsequencegxg4
HK qK
4K 6K
FK NK
FEETgANDgSPINEgCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com
feetandspine.com
P
STABILITYPEXERCISESToPimprovePbalancePuPselfPawareness
P
FEETPANDPSPINEPCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com
WhilstP seated5P sitP upP asP tallP asP youP canPandP placeP oneP handP onP yourP hip1P WithPyourPotherParm5PreachPupPandPoverPyourPheadPasPfarPasPyouPcan5PfeelingPstretchPdownPyourPside1PYourParmPshouldPnotPgoPinfrontPofPyourPface5PratherPoverPyourPhead5PsoPthatPyourPbackPstaysPstraight1PHoldPforP9PsecondsPandPrepeatPonPbothParmsPx'KP
SittingP upP straight5P tenseP yourPstomachP muscles5P placeP bothP handsPbehindP yourP headP andP bendP yourPupperP bodyP toP oneP side1P KeepP yourPelbowsP directlyP outP toP eitherP side5PandP donytP beP temptedP toP bendPforwards1P RepeatP fromP sideP toP sidePx'KP
SitPupPstraightPonPaPchairPwhichPdoesPnotPhavePaPback5PorPwhichPhasPaPbackPthatPdoesPnotPcomePupP pastP yourP shoulderP blades1P TenseP yourPstomachPmusclesPandPextendPyourParmsPoutPtoPeitherP side1P KeepingP yourP hipsP facingP directlyPforward5PtwistPyourPupperPbodyProundPasPfarPasPyourPcanPtoPonePside5PthenPrepeatPtoPthePotherPside1PRepeatPtoPeachPsidePx'K
FromPaPstandingPposition5PtakePonePstridePforwards5PsofteningPyourPknees1PPutPyourPweightPonP
thePfrontPlegPandPbendPyourPfrontPkneePasPyouPleanPforward1P
ExtendPyouParmsPoutPbehindPyouPforPbalance1PYourPbackPlegPshouldPstraightenPout1PTryPtoPkeepPyourPbackPheelPonPtheP
ground5PbutPifPyouPcanytPinPthePfirstPinstance5PworkPupPtoPit1P
ToPprogressPfromPthePpreviousPposition5PtransferPyourPweightPfromPyourPfrontPlegPontoPyourPbackPleg5PsofteningPyourPbackPknee1PBendPforwardsPasPyouPdoPthisPandPyourPfrontPlegPshouldPstraightenPout1PToPstretchPoutPthePcalfPandPthePbackPofPyourPfrontPleg5PliftPyourPtoePoffPthePfloorPandPpointPitPupwardsPasPfarPasPyouPcan1
RepeatPthisPsequence5PthisPtimePbyPsteppingPforwardPonPthePotherPleg1
71 81 91
'K1
u
STABILITYuEXERCISESTouimproveubalanceuUuselfuawareness
u
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
theuflooruasuasuyouutwistuyourubodyufromusideutousideu
allowinguyouruarmsutouswingFuOneuarmushoulducomeuuputoutouchutheuoppositeushoulderu
atutheusameutimeuasutheuotherugoesuarounduyourubackutoumeetuyouruloweru
backFuThisureleasesutheuspineuandu
increasesuyouruspatialuawarenessFu
Repeatufromusideutousideuu
foruKuminuteFu
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
KKF KNF
KDF K2F
l
FOOTlCONDITIONSFootlpainlMlLocationlandlconditionlfinder
l
FEETlANDlSPINElCompiled by George Ampat, Consultant Orthopaedic Surgeon©FeetandSpine www.feetandspine.com
Bunions:-Alprominentlbumplonlthelinsideloflthelfootlcausedlbylalmisalignmentloflthelbonesloflthelbigltoelorlalsmallerlbumplonltheloutsideloflthelfootlkalbunionette,lcausedlbylthelsamelinlthellittleltoe3lBunionslcanlbelverylpainfullandloftenl leadltol thelpatientlwalkingl incorrectly3lShoeslwithlalwideltoelarealandlanlarchlsupportltolalignlthelboneslbetterlmaylhelp3
Achilles-tendonitis:lburningWlshootinglorlpiercinglpainl inlthelAchillesltendonlthatl isloftenlcausedlbyloverMpronationlwhilstlwalking3lStretchinglexerciseslwilllhelp3lOrthoticslmaylpreventlrecurrence3l
Arch- Pain/- Arch- Strain:- Inflammationl inl thel archl ofl thel footl mostl oftenl causedl byl thel conditionl plantarlfasciitis3lStretchingloflthelfibrousltissuelkthelplantarlfascia,lonlthelbottomloflthelfootlcauseslpainlinlthelarchlandlislusuallylcausedlbyloverMpronation3lStretchinglexerciseslwilllhelp3lAvoidlhighlheelslandlwearlsupportivelfootwearlorlorthoticslwithlalmediallheellpost3ll
Arthritis:- Erosionl ofl thel cartilagel andl liningl ofl thel jointsl causingl painl andl stiffnessl especiallyl aroundl thelankle3lArthritislcanlalsolcauselalmultitudeloflforefootlproblemslsuchlaslclawltoesWlmalletltoesWlhammerltoeslandlbunions3lOrthoticslandlfootwearlwithlrockerlsoleslmaylreducelpressurelandlpain3l
Claw-Toe:-Ligamentslandltendonslhaveltightenedlcausingltheltoeltolcurlldownwardslbylcontractinglatlthelmiddlelandlendljoints3lThelconditionlcauseslpainlatltheltoplpartlofltheltoelthatlrubslonltheltoploflthelshoelandlthelendlofltheltoelthatlislpressedlintolthelbottomloflthelshoe3lFootwearlwithlalhighWlwideltoelarealmaylhelp3
Hammer-Toe:-Ligamentslandltendonslhaveltightenedlcausingltheltoeltolcurlldownwardslbylcontractinglatlthel middlel joint3l Thel conditionl causesl painl atl thel topl partl ofl thel toel thatl rubsl onl thel topl ofl thel shoe3lFootwearlwithlalhighWlwideltoelarealmaylhelp3
Heel-Spurs:-Anlabnormallgrowthlinlthelheellbonelcausedlbylthelplantarlfascialkfibrousltissuelonlthelbottomlofl thel foot,lpullinglawaylfromlthelheel3l Itldevelopsloftenlaslalresultlofloverlpronationlbutlalsoloccursl inlpeoplelwithlunusuallylhighlarches3lWearingloflorthoticslandlfootwearlwithlcorrectlarchlsupportlandlheellheightlmaylhelp3
Mallet-Toe:lThel lastl jointlofltheltoel islunableltolstraightenl leadingltolpainlatltheltoplofltheltoelwherel itlrubslonlthelshoelandlpressurelandldiscomfortlfromlwherelthelbentltoelpusheslagainstlthelbottomloflthelshoe3lShoeslwithlalhighlandlbroadltoelareaWlgelltoelshieldsWlgelltoelcapslandltoelcrestslmaylhelp3l
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
Plantar-Fasciitis:-Excessivelstretchingloflthelplantarl fasciaMlal fibrousltissuelthatlrunslfromlthelheell tolthel
forefoot3lCausedlbylalnumberloflissuesWlmostlcommonlyloverMpronationWlplantarlfasciitislcanlleadltolseverall
problemslincludinglarchlpainWlheellpainlandlheellspurs3lTreatmentslrangelfromlstretchinglexerciseslandllossl
oflexcesslweightltolsupportivelfootwearlandlorthotics3l
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
Sesamoiditis:-GradualMonsetlpainlonlthelinnerlsideloflthelballloflthelfootlcausedlbylinflammationlinltheltinylboneslinsideltheltendonsloflthelfoot3lAlperiodloflrestlfromlaggravatinglactivitylislessentiallforlrecoverylandlorthoticslwithlalmetatarsallpadlorlalmetatarsallcushionlislrecommended3l
8
9
11
1
2
3
4
5
6
7 Heel-Pain:-Extremeldiscomfortlinlthelheelloflthelfootlcanlbelcausedlbyltoolmuchlpressurelbeinglrepeatedlylputlonlonelarealoflthelheellbecauseloflinsufficientlpaddinglinlthelheelloflshoes3lAlGellsupportlmaylhelp3ll
10
12
13
14
143
411
59
6
10 13
2
12
8
1
7