23 oktober 2019 kl 23:27
Redigerad 23 oktober 2019 kl 23:36
OK, David, man hittar inte artikeln längre. Men jag har den:-) Övningar:
Follow these recovery exercises
How do you recover from metatarsalgia once you've got it? It is generally believed that increasing the range of motion of the ankle, maintaining elasticity of the Achilles tendon, strengthening the muscles and connective tissues of the foot, and enhancing the flexibility of the metatarsal joints help to spur recovery and reduce the possibility of recurrence. Below we have listed four 'classic exercises' which attempt to accomplish some of these goals, and we have added two additional exercises which will go a long way toward strengthening your feet in a functional way and reducing your risk of metatarsalgia.
Classic Exercise No 1 - The Achilles-Tendon Stretch
Stand with the toes and balls of your feet on a kerb or step. Then, drop your heels down as far as possible, without causing significant pain, of course. Rest in this position for a few seconds, and then rise up on your toes, holding this position for a few seconds as well. Carry out three sets of 12 reps of this exercise per day, with 15-30 seconds of rest between sets. Over time, make the exercise progressively more difficult by wearing a weighted vest with increasing amounts of weight or by holding dumbbells in your hands.
Classic Exercise No 2 - Ankle Flexion
Simply sit on an elevated flat surface with the leg associated with the affected foot crossed over the opposite thigh. Grab the affected leg at the ankle with the hand of the opposite side, and grasp the toes of the affected foot with the same-side hand. Gently pull the toes of the injured foot inward towards the lower leg, until you begin to experience pain. Back off slightly to lessen discomfort, and hold this position for five to 10 seconds. Relax for 10 seconds before repeating, and perform this sequence for three sets of eight reps.
Classic Exercise No 3 - Ankle Extension
Sit on an elevated flat surface with the leg of the affected foot crossed over the opposite thigh. Grasp the affected-side leg at the ankle with the same-side hand, and grasp the toes of the affected foot with the opposite-side hand. Then, gently pull toes and sole of the affected-side foot toward the body to the point of significant pain. Hold this position for five to 10 seconds, and then relax for 10 seconds. Use three sets of eight reps per day.
Classic Exercise No 4 - The Ankle Turn-In
Sit on an elevated flat surface with the leg of the affected foot crossed over the opposite thigh. Hold the affected leg at the ankle with the hand of the same side, and grasp the toes of the affected foot with the opposite-side hand. Cautiously bend the foot upward at the ankle towards the inner leg to the point of significant pain. Again, hold this position for five to 10 seconds, with 10 seconds of relaxation following. Perform this sequence 10 times, three times daily.
Although the above exercises should help improve the flexibility of the ankles and feet, they are not very functional, ie, they do not resemble movements that occur in any known sporting activity (few athletes carry out their activities in a seated position while holding one foot). With the exception of exercise number one, there is no weight-bearing involved, and there is little emphasis on balance and coordination, little integration of various muscle groups, and probably diminished 'carry-over' to real-world sporting activity. The following two exercises take care of those problems and do a great job of improving foot and ankle strength and resiliency.
Functional Exercise No 1 - Toe Pulls
To perform this exercise, stand barefoot with your feet hip-width apart. In an alternating pattern, curl the toes of your right foot and then your left foot down and under, as though you were grasping something with the toes of each foot. Try pulling yourself across the floor (smooth surfaces work best) for a distance of three to six feet as you become more skilled at this exercise. Start with 25 reps per foot, and work up to three sets of 75 reps per day (a rep is one 'grasp' of one of your feet).
Functional Exercise No 2 - Downhill Hops
Running or hopping downhill increases the ground-reaction forces experienced by the foot and leg, compared with running or hopping on level ground (or uphill). Forcing the feet and ankles to respond to these higher forces has an overall strengthening effect. Going downhill also increases the stresses on the forefeet in particular, which is strengthening in the long term but potentially pain-producing in the short term, so be cautious with this exercise. Start with a moderate downslope
of about 3%, and hop downhill on your right foot for about 20 metres or so, staying relaxed at all times, looking ahead (not down at your right foot), and achieving good springiness with your right ankle. Jog back up, repeat with the left foot, and your first set is complete. Rest for a moment if necessary, and then carry out one or two more sets. As you get
stronger and more coordinated, you can increase your speed of hopping, the length of the downslope, and of course the percentage declination. Don't try for long leaps as you go downhill; you are looking for quick, efficient bounces that minimise energy cost. In effect, you should 'pogo-stick' your way down the hill, using the elastic energy of your ankles and legs as much as possible, instead of working hard to hop forward.
Bland övriga tips:
'If your athletic shoes come with paper thin insoles, don't hesitate to spend an extra 10 to 15 quid for more supportive structures.' Det finns mer om hur man undviker att få skadan, framför allt undvik slitna eller dåliga skor och trång tåbox. Och träna inte igenom skadan.