Makakuha ng maliwanag na mga sagot sa iyong mga tanong sa IDNStudy.com. Alamin ang mga detalyadong sagot mula sa mga bihasang miyembro ng aming komunidad na sumasaklaw sa iba't ibang paksa para sa lahat ng iyong pangangailangan.
Answer:
6. Heat
7. Achilles tendonitis
8. Foot Flexibility Exercises
9. Achilles tendon and plantar fascia stretch
10. massaging foot's top, heel, sole and toes
Explanation:
6. Heat can sometimes help with injuries and muscle cramps. For extra relief, try alternating heat and cold packs. Massage: Massaging the feet, legs, and the ankles may help muscle spasms. Start with gentle massage then gradually increase the pressure.
7. reducing your physical activity.
very gently stretching and later strengthening your calf muscles.
switching to a different, less strenuous sport.
icing the area after exercise or when in pain.
elevating your foot to decrease any swelling.
wearing a brace or walking boot to prevent heel movement.
8. Toe raise, toe point, toe curl. Hold each position for five seconds and repeat 10 times. ...
Golf ball roll. Roll a golf ball under the ball of the foot for two minutes. ...
Towel curls. Place a small towel on the floor and curl it toward you using only your toes. ...
Marble pick-up.
9. This exercise is first on the list as it soothes two of the most painful areas: the Achilles tendon and the plantar fascia. To begin, loop a towel around the ball of your foot and pull back towards your body with the knee kept straight. Hold for 30 seconds for each foot.
10. hold the back of the foot with one hand. hold a knuckle or full fist on the other hand against the bottom of the foot. use the knuckle or fist to knead the bottom of the foot, using moderate pressure. repeat this motion, working down the ball of the foot to the heel.