Many of the treatment plans prescribed by our podiatrists contain a strengthening component, consisting of a series of simple and effective exercises designed to support foot and leg strength, balance and overall performance.
Why Have I Been Prescribed Strengthening Exercises?
Strengthening exercises are typically prescribed when your biomechanical assessment with us reveals muscle weaknesses or imbalances. Imbalances occur when certain muscles aren’t at their full strength, so other muscles in the area ‘take over’. This can produce gait and movement patterns that deviate from what is optimal for your body, and can lead to muscle fatigue, aches and injuries – and even mobility issues that can affect your quality of life. The problems aren’t isolated to the area of the muscle either, but can move up the chain from the ground to affect the feet, ankles, knees and even hips.
To help, our podiatrists prescribe very specific exercises targeted at the muscles that we’ve identified as being weaker. As they grow stronger and your movement patterns are restored, your recovery is best supported, and your pain reduces alongside the dysfunctional movement patterns.
Strengthening Helps Prevent Future Injury
In many cases, completing your strengthening exercises can also help prevent future injuries. This is because muscle weakness and imbalances are often contributing factors to injuries, so even after your original pain is healed, the problem may recur again in the future if your lower limb strength and function is off. By restoring strength and optimal movement, you’re supporting healthy, pain-free living.
Our podiatrists here at Masterton Foot Clinic always have a long-term focus and want to see you healthy, active and thriving not only after your treatment period with us, but for decades to come. Hence, your treatment plan will always also contain a range of ways beyond strengthening exercises to help reduce the likelihood of pain recurrence in the future.
Your Podiatrists Sees The Big Picture
Working extensively with injured adults and children, our podiatrists see not only the injury and the surrounding muscles and tissues, but also the complete picture and how everything is connected and influences one another. Your podiatrist may uncover that weakness in a certain muscle or muscle group in your lower leg is causing your legs to feel fatigued much earlier than usual. As a result, your foot moves in an abnormal way, and is more vulnerable to pain and injury. Hence, weakness in a muscle in the leg has contributed to the development of foot pain.
Each Strengthening Exercise Has A Purpose
Our podiatrists do not hold a one-size-fits-all approach to prescribing strengthening exercises – or any of our treatments. Your strengthening program will be prescribed specifically for you, based on the results of your assessment, your muscle strength and mobility tests, and your video gait analysis. This means that every exercise we include in your plan has a specific purpose and goal, and we are targeting it for a reason. This is why we do not recommend skipping exercises, it’s important to stick to your plan exactly as your podiatrist has prescribed.
We also tailor your program to your abilities and your preferences – we won’t prescribe strengthening exercises that are too difficult, and instead all of our programs are designed to help you see the results and recovery you want in the best time possible.
Remember:
- Always take a gradual and progressive approach to strengthening. Do not jump ahead or go too hard too fast. This is a quick pathway to reinjury.
- If your exercises cause you pain, stop that particular exercise and let your podiatrist know at your next appointment.
- Follow the strengthening times and frequency set out by your podiatrist – they’ve instructed this for a reason. If you don’t finish all the exercises one day, remember that having completed some is always better than none.
FAQs
How often should I do strengthening exercises?
The frequency of strengthening exercises can vary depending on individual factors like the nature of any pain or injury you’re experiencing, where you are in the recovery and treatment cycle, and your specific goals. Your podiatrist will advise you on how often to perform your exercises when they are prescribed. This may be daily, or at least two to three times a week.
How do I know if I am doing strengthening exercises correctly?
Your exercises may feel challenging, but they should not feel painful. If you’re experiencing pain during exercises, please stop and let your podiatrist know. Your podiatrist will run you through your proper technique, and if you’re uncertain, please ask them to watch your form and go through them again at your subsequent appointments.
What are some tips for staying motivated to do strengthening exercises?
Your podiatrist will consider what is realistic for you in light of your pain or injury when prescribing your exercise program. Tips to stay motivated include associating your exercises with other daily routines where possible (like brushing teeth or cooking dinner), setting up a rewards system, and focusing on the benefits of completing your exercise plan consistently: getting you back to optimal health and being injury-free.
Are there any risks associated with strengthening exercises?
Your podiatrist will consider any risks when prescribing your specific program. The main thing is that you should focus on good form and technique when completing your exercises, and never overdo it or continue into pain.
Can I add other strengthening exercises to my routine other than what I’ve been prescribed?
Stick to the routine prescribed by your podiatrist. If you feel like your routine is too easy, please raise this at your next appointment. Adding new exercises to the routine (or increasing the intensity) adds to your risk of accidental injury or further pain.