|  | Conditions Treatments | Wounds Injuries

Theraband Exercises for Feet

Therabands are exercise bands for the feet that allow different levels of tension to help you strengthen your feet after an injury or illness. Therabands can help heal ankle problems, plantar fasciitis, tendinitis and aid in the healing of broken and sprained feet and ankles. Although these exercises are safe, it is important to consult your doctor to make sure these exercises are appropriate for your specific condition or injury.

  1. Flex and Point

    • This is great for dancers suffering from injuries: Sit down on the floor and wrap the Theraband around the ball of your foot while holding the ends. Point your foot and hold it for a count of three before releasing into a flex position. With both positions, it is important that you set the pull hard enough to create resistance, but not so hard that you can't do the exercise. Repeat this ten times for each foot, increasing as you are able.

    Plantar Faciitis

    • Lay the Theraband on the floor in front of you. Place your foot on top of the Theraband while you are in a sitting or standing position. It doesn't matter what position you are in, as long as you are able to place your foot flat on the Theraband. Curl your toes and gather as much of the Theraband underneath them as you can. Hold for a count of three. Repeat 10 times, gathering more of the Theraband each time.

    Ankle Exercises

    • Tie the Theraband around a bedpost, table leg or other sturdy object (make sure the object will not slide when executing the exercise). Place your foot through the loop with the instep in the loop itself. Slowly, move the foot away from the object and into the Theraband until you feel a slight stretch in your foot. Hold for a count of three. Repeat 10 times in a row. For the outside of the ankle, sit with outside of your foot in the loop and rotate your ankle away from the object until you, again, feel a slight stretch.

Wounds Injuries - Related Articles