Welcome to Performance Care, the blog site for Advanced Chiropractic & Rehab. We'll regularly post exercise and stretching videos. Also, please feel free to post questions/comments. We'll get back to you as soon as we can. If you'd like to be added to our newsletter letting you know when new exercises are posted, visit our website listed below. *To post a comment, click on "comments" link at the bottom of the post.

Our clinic specializes in successfully treating athletic injuries, pregnancy related pain, peripheral nerve entrapments (numbness in the extremities), jaw joint problems (TMJ), and headaches. These are also great topics for questions, in additon to those on general injuries, athletic performance enhancement, and nutritional advice.

To learn more about our clinic, please visit http://www.advancedchiropractickc.com/ .

Disclaimer: one should always consult a health professional before beginning or modifying an exercise routine. The replies posted by Dr. Iodice are meant to help readers figure out a course of action and as general advice, but it is impossible to diagnose a physical problem without a proper examination.

Wednesday, January 11, 2012

Foot strengthening

The foot is often neglected in work out routines. However, it plays a vital role in providing stability and balance for our entire body. Try following exercises:

The Vele/Skier exercise is designed to stabilize your foot muscles.

1. Start by standing a few inches from the wall.
2. Slowly lean towards the wall making sure to bend at the ankles and not through the back.
3. Try to touch your nose to the wall, feeling your feet muscles grip the ground (you do not need to actually touch your nose to the wall).
4. Return to neutral and repeat for 10 reps. Perform 3-4 sets per day.
5. Make sure that you are leaning forward and not bending at the waist.

The toe grip is another easy, but simple exercise designed to strengthen your foot muscles and improve balance:

1. Drop a sock on the floor and use your toes to grip and lift it off the floor.
2. Hold for 10 seconds, then release.
3. Repeat five times with each foot.

If you or any one you know is experiencing foot pain, call our office to schedule a visit. Stay active!

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