⭕️In this video I will show you some exercises for your #bunions.
The hallux valgus mainly involves stiffness and tension at the level of the joint of the first phalanx, so the main thing to do is to mobilize the fingers and stretch the small muscle bands and tendons that are inserted on the fingers and between the #fingers.
MIN 0:31 Try to separate your fingers from each other, hold for about two seconds and relax. Repeat for about 20/30 times.
NB if this exercise is painful, stop performing it, or perform only a few repetitions. Alternatively, you can start by warming up your feet and joints with a warm foot bath and then start again with the exercises.
MIN 1:27 bend your fingers inside and then April between them. This will also help stimulate the plantar fascia. Maintaining the natural arch of the foot and preventing the #plates.
Perform another 20/30 rips. keeping the positions for about 2 sec.
MIN 2:13 gentle mobilization of the # big toe joint. You can comfortably perform them while sitting. This is very useful to relieve the sense of rigidity typical of hallux valgus. Mobilizes both clockwise and counterclockwise, then "eight", about 30 times per side.
MIN 2:41 assisted toe feeding. With a rubber band stuck between your two big toes, slowly move your two feet apart and hold the position for about 30 seconds.
MIN 3:09 later, with your feet anchored on the ground, gently fold your fingers inside. This will create an internal arch in your feet, hold this position for about 30 sec / 1 min.
MIN 3:27 with your feet in suspension extend your toes back and forth for about 20/30 rip.
⚠️ TIPS:
➡️ Avoid using shoes with very rigid soles, if you use accident prevention for work it is better to put a soft footbed in it to cushion the support of the metatarsal heads.
➡️ avoid high heels, because the weight will weigh heavily on the #metatarsal heads.
You can also use a gel pad to keep your fingers separated and spaced apart.
To purchase the latex brace 👉 amzn.to/2OGofFP
To purchase the elastic band 👉 amzn.to/2OGB8iT
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29 авг 2024
