ORTHOTICS PROSTHETICS RESEARCH

	Conditions:
	Heel Pain
	Knee Pain
	Back Pain
	Aching Legs
	Flat Feet
	Bunions
	Callus and corns
	Ball of Foot Pain
	Morton's Neuroma
	Achilles Pain
	Shin Pain
	Outside Knee and Hip Pain
	Children's Complaints

	Other:
	Anatomy of the foot
	Stretching Exercises

Stretching Exercises

Plantar Fascia Stretch

Seated on the floor with the knee bent and ankle flexed toward you, pull the toes back toward the ankle. Hold in this position for 10-15 seconds. Repeat throughout the day.

Ilio-tibial stretch

Stand with your involved side towards the wall. With your weight on your rear leg, slowly lean your hip towards the wall until a stretch is felt on the outside of your hip. Hold stretch for about 25 seconds and repeat for opposite leg.

Quadriceps Stretch

Stand upright with hand against wall (or chair/table). Grab ankle and gently pull toward buttocks. Hold for 20-25 seconds. Repeat exercise with other leg.

Intrinsic forefoot exercises

Pull toes in (not clawing) and lift arch up. Hold for 5 seconds and relax. Repeat 20 times..

Calf Stretching I

Position against a wall with rear leg straight, heel flat on the ground. Slowly lean into the wall until a stretch is felt in the calf. Hold stretch for about 25 seconds and repeat for opposite leg. Repeat twice a day..

Calf Stretching II

Same as above, but with knee bent.

Hamstring Stretches

Lie with back on the floor, one leg bent, one leg straight. Lift straight leg towards ceiling as far as you can and hold for 15-20 seconds. Repeat twice a day.

Toe Raises

Stand up straight with one hand leaning against wall, slowly raise yourself onto your toes, then lower heels to the floor.
10-15 repeats.