From the blog
Side Step Exercise : Ankle Pain Series
Side Step Exercise: The Side Step Exercise works the hip, quads and calf muscles. This exercise helps with ankle pain by helping strengthen the hips and legs and improving lateral ankle stability. This exercise can be performed at home on a stable flat surface. In a slight squat position, side step in one direction. Once… Continue reading Side Step Exercise : Ankle Pain Series
Towel Scrunches : Ankle Pain Series
Towel Scrunches are a great exercise the works the toes and bottom of your foot. People that have Plantar Fasciitis, can benefit from this exercise in their injury recovery and prevention. The exercise can be performed from a seated position, on a smooth floor surface. Place the towel flat on the floor and place your… Continue reading Towel Scrunches : Ankle Pain Series
Calf Stretch : Ankle Injury Series
The Calf Stretch is a great to exercise to increase mobility in the ankle. It also protects the Achilles tendon from injury. The Calf Stretch can be performed from a standing position by placing your hands on a wall or countertop. Bend one knee while extending the other leg so that it is straight and… Continue reading Calf Stretch : Ankle Injury Series
Ankle Alphabet Exercise: Ankle Pain Series
The Ankle Alphabet Exercise is a great exercise for ankle injury recovery. It helps improve mobility and stability of the ankle.Performing the Ankle Alphabet Exercise can be easily done at home. From a seated position lift one leg so that the foot is off the floor and write the alphabet in the air. Check out… Continue reading Ankle Alphabet Exercise: Ankle Pain Series
Single Leg Balancing : Ankle Pain Series
Single leg balancing is a great exercise that you can do at home that not only helps improve ankle strength, but improves balance which can help protect the ankle. After strain/sprain injuries, balance can be effected. This exercise is easy to set-up in the home. Simply find a flat surface next to a chair or… Continue reading Single Leg Balancing : Ankle Pain Series
Calf Raises: Ankle Pain Series
Calf Raises are a great exercise to increase ankle stability and strength. It is also an easy exercise to do from home. First you need to find a chair or counter top to balance. You can wear either athletic foot wear or perform without shoes. Simply raise your heel off the floor by balancing on… Continue reading Calf Raises: Ankle Pain Series
A Message From Our Clinic
The Center for Total Back Care is open and has been deemed an essential service by Governor Ducey. We continue to serve our patients and make recovery a priority while practicing safe hygienic practices. We have educated our staff and are practicing additional stringent hygiene and cleaning practices to ensure our clinics remain community safe. This… Continue reading A Message From Our Clinic
4-Way Ankle Exercises: Ankle Pain Series
4-Way Ankle Exercises are great exercises that will increase ankle strength and stability. It is often used in ankle sprain recovery, but it is important to consult with a medical professional before beginning this type of exercise. The 4-Way Ankle Exercise is performed with resistance bands, like Theraband, that can vary in resistance based on… Continue reading 4-Way Ankle Exercises: Ankle Pain Series
Living Tobacco-Free: Studies Show Back Pain Linked To Smoking
When it comes to smoking severe health complications always follow. In a study published in the National Institute of Health the correlation between smoking and low back pain was explored. With a relatively large survey group this study examined data of 34,000 adults who were current smokers, former smokers, and never smokers. The findings concluded… Continue reading Living Tobacco-Free: Studies Show Back Pain Linked To Smoking