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Goal:
The exercise is designed to help improve mobility and strength to reduce falls, particularly by focusing on dorsiflexion (the movement that brings the toes upwards towards the shin).
Step 1: Understand the Importance
- Key Points:
- Falls are often caused by lack of mobility and strength.
- Improving mobility and strength in the lower body helps prevent falls and improves walking ability.
Step 2: Start with Seated Exercise (Beginner Level)
- Instruction:
- Sit down on a chair.
- Focus on the dorsiflexion movement: lifting your toes upward toward your shin.
- This targets the anterior tibialis muscle.
- Reps and Sets:
- Do this exercise 10 times per session.
- If comfortable, try to do a few extra repetitions.
- Perform this multiple times a day for better results.
Step 3: Safety First
- Instruction:
- Make sure you’re in a safe environment to avoid falls.
- Use a steady support, like a sturdy chair or counter, that will not move.
- Start practicing while holding onto the support for balance.
Step 4: Progress to Standing Exercise (Intermediate Level)
- Instruction:
- Once comfortable with the seated exercise, progress to standing.
- Stand up and perform the same dorsiflexion movement (lifting your toes upwards).
- This version is more challenging and may require more strength and balance.
Step 5: Dealing with Limited Mobility (Alternative for Some People)
- Instruction:
- If you lack the mobility or strength for dorsiflexion, try using a book.
- Place the front part of your foot on a book and gently stretch by holding this position for about 30 seconds.
- This helps to stretch and strengthen the muscles involved in dorsiflexion.
Step 6: Focus on the Goal
- Goal:
- Over time, aim to increase your mobility and strength to the point where you can lift your toes without assistance.
- Improving this mobility will help you avoid tripping hazards like uneven sidewalks or rugs.
Step 7: Consistency and Long-Term Benefit
- Instruction:
- Make this exercise part of your daily routine.
- The goal is to get stronger and prevent falls.
- With consistency, you’ll improve your mobility and walking ability, enhancing your quality of life.
Step 8: Consult a Professional (if needed)
- Note:
- This exercise is for educational purposes only.
- For medical advice or concerns, consult your primary care physician or a local professional.
By breaking it down into these steps, you can progressively build strength and mobility, reducing the risk of falls and improving overall walking ability.
Dr. Padilla was great when I needed help. He went above and beyond to teach me about making healthier decisions. His love for our community which he is giving back in is wonderful. I definitely recommend his service!
Great experience with Dr.. Padilla! He is professional and knowledgeable! He explained everything to me and the therapy not only helped my spine but also my whole body! Great work out and I definitely will be going back to him if I need any therapy in the future.
Dr. Padilla and Dianna are very knowledgeable, accommodating, and caring towards their patients. Their concern and personal attention to my needs is something we often don’t see. They provided quality care and aid with proper treatments. I love the accessibility in town and bilingualism! 10/10 would recommend.
Dr. F. Padilla, DPT, is very knowledgeable and easy to understand when it comes to physical therapy. He wants every patient to improve and to get better so they can return to their daily activities. He is really easy to talk to and friendly once you meet him. Hard work and no excuses when you walk into the clinic!
Nothing but great things to say about Padilla Physical Therapy. You can tell both Dr. Padilla (Francisco) and Diana are caring, personable, and professional people. They provide a personalized program for every patient, which is refreshing when compared to other clinics that just give you a couple exercises and forget about you. If you’re looking for an outpatient PT clinic, give them a call and find out yourself! 100% recommend
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