Metatarsalgia Exercise

By Spencer Schreckengaust
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Soleus Stretch on Wall

Setup

Begin in a standing upright position in front of a wall.

Movement

Place your hands on the wall and extend one leg backward with your knee bent. Lean forward into the wall, until you feel a stretch in your lower calf and hold.

Tip

Make sure to keep your heels on the ground and back knee bent during the stretch.

Seated Plantar Fascia Mobilization with Small Ball

Setup

Begin sitting in a chair with your foot resting on a small ball.

Movement

Gently roll the middle of your foot forward and backward over the ball, in between the ball of your foot and your heel.

Tip

Make sure to use just enough pressure that you feel a stretch but no pain.

Seated Arch Lifts

Setup

Begin sitting upright in a chair with your feet flat on the ground.

Movement

Lift up the arch of your foot, keeping your toes and heels in contact with the ground.

Tip

Make sure to avoid gripping with your toes and do not press your ankles outward.

Seated Toe Towel Scrunches

Setup

Begin sitting upright with one foot resting on a flat towel.

Movement

Spread out your toes, then scrunch the towel with your toes, and repeat.

Tip

Make sure to keep the rest of your foot in contact with the ground during the exercise.

Ankle Inversion Eversion Towel Slide

Setup

Begin sitting upright on a chair with one foot resting on a towel.

Movement

Slowly turn your foot inward using your heel as a pivot, then slide it outward, and repeat.

Tip

Make sure to keep your foot on the floor during the exercise.

*Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.*