{"id":16202,"date":"2022-06-02T23:15:54","date_gmt":"2022-06-03T03:15:54","guid":{"rendered":"https:\/\/abccliniquesante.com\/services\/podiatry\/biomechanical-examination-plantar-pressures\/programme-dexercices\/"},"modified":"2023-07-20T14:51:40","modified_gmt":"2023-07-20T14:51:40","slug":"programme-dexercices","status":"publish","type":"services","link":"https:\/\/abccliniquesante.com\/en\/services\/podiatry\/biomechanical-examination-plantar-pressures\/programme-dexercices\/","title":{"rendered":"Exercise program"},"content":{"rendered":"<div class=\"et_pb_section et_pb_section_0 et_section_regular et_section_transparent\">\n<div class=\"et_pb_row et_pb_row_0\">\n<div class=\"et_pb_column et_pb_column_4_4 et_pb_column_0 et_pb_css_mix_blend_mode_passthrough et-last-child\">\n<div class=\"et_pb_module et_pb_text et_pb_text_0 et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<h3>The podiatrist can prescribe a specific exercise program for your condition in order to help you treat an injury and for long-term prevention.<\/h3>\n<p>Here are some examples of exercises for strengthening and stretching the muscles of the foot.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"et_pb_section et_pb_section_1 et_section_regular et_section_transparent\">\n<div class=\"et_pb_row et_pb_row_1\">\n<div class=\"et_pb_column et_pb_column_2_5 et_pb_column_1 et_pb_css_mix_blend_mode_passthrough\">\n<div class=\"et_pb_module et_pb_image et_pb_image_0\"><span class=\"et_pb_image_wrap \"><img decoding=\"async\" class=\"wp-image-10599\" title=\"\" src=\"https:\/\/abccliniquesante.com\/wp-content\/uploads\/2020\/04\/shutterstock_298064132-scaled.jpg\" sizes=\"(max-width: 2560px) 100vw, 2560px\" srcset=\"https:\/\/abccliniquesante.com\/wp-content\/uploads\/2020\/04\/shutterstock_298064132-scaled.jpg 2560w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2020\/04\/shutterstock_298064132-300x194.jpg 300w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2020\/04\/shutterstock_298064132-1024x661.jpg 1024w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2020\/04\/shutterstock_298064132-768x496.jpg 768w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2020\/04\/shutterstock_298064132-1536x991.jpg 1536w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2020\/04\/shutterstock_298064132-2048x1322.jpg 2048w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2020\/04\/shutterstock_298064132-1080x697.jpg 1080w\" alt=\"\" width=\"420\" height=\"271\" \/><\/span><\/div>\n<\/div>\n<div class=\"et_pb_column et_pb_column_3_5 et_pb_column_2 et_pb_css_mix_blend_mode_passthrough et-last-child\">\n<div class=\"et_pb_module et_pb_text et_pb_text_1 et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<h3>Proprioception exercise<\/h3>\n<h3>This exercise increases ankle stability.<\/h3>\n<p>Goal: Maintain 30-45s and 2-3X per day<\/p>\n<p>Progress:<\/p>\n<ul>\n<li>Do the exercise on one leg<\/li>\n<li>Do the exercise with your eyes closed<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"et_pb_row et_pb_row_2\">\n<div class=\"et_pb_column et_pb_column_2_5 et_pb_column_3 et_pb_css_mix_blend_mode_passthrough\">\n<div class=\"et_pb_module et_pb_image et_pb_image_1\"><span class=\"et_pb_image_wrap \"><img decoding=\"async\" class=\"wp-image-8892\" title=\"\" src=\"https:\/\/abccliniquesante.com\/wp-content\/uploads\/2019\/11\/shutterstock_170200418.jpg\" sizes=\"(max-width: 1000px) 100vw, 1000px\" srcset=\"https:\/\/abccliniquesante.com\/wp-content\/uploads\/2019\/11\/shutterstock_170200418.jpg 1000w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2019\/11\/shutterstock_170200418-300x200.jpg 300w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2019\/11\/shutterstock_170200418-768x512.jpg 768w\" alt=\"\" width=\"420\" height=\"280\" \/><\/span><\/div>\n<\/div>\n<div class=\"et_pb_column et_pb_column_3_5 et_pb_column_4 et_pb_css_mix_blend_mode_passthrough et-last-child\">\n<div class=\"et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<h3>Flexor muscle strengthening exercise<\/h3>\n<h3>This exercise increases muscle strength and endurance.<\/h3>\n<p>Goal: 3 sets of 20-40 seconds 1-3X per day. Go up and down alternately.<\/p>\n<p>Progress:<\/p>\n<ul>\n<li>Do the exercise on one leg<\/li>\n<li>Add weights in your hands<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"et_pb_row et_pb_row_3\">\n<div class=\"et_pb_column et_pb_column_2_5 et_pb_column_5 et_pb_css_mix_blend_mode_passthrough\">\n<div class=\"et_pb_module et_pb_image et_pb_image_2\"><span class=\"et_pb_image_wrap \"><img decoding=\"async\" class=\"wp-image-4936\" title=\"\" src=\"https:\/\/abccliniquesante.com\/wp-content\/uploads\/2013\/05\/shutterstock_532673596.jpg\" sizes=\"(max-width: 6016px) 100vw, 6016px\" srcset=\"https:\/\/abccliniquesante.com\/wp-content\/uploads\/2013\/05\/shutterstock_532673596.jpg 6016w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2013\/05\/shutterstock_532673596-300x200.jpg 300w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2013\/05\/shutterstock_532673596-768x513.jpg 768w, https:\/\/abccliniquesante.com\/wp-content\/uploads\/2013\/05\/shutterstock_532673596-1024x684.jpg 1024w\" alt=\"\" width=\"419\" height=\"280\" \/><\/span><\/div>\n<\/div>\n<div class=\"et_pb_column et_pb_column_3_5 et_pb_column_6 et_pb_css_mix_blend_mode_passthrough et-last-child\">\n<div class=\"et_pb_module et_pb_text et_pb_text_3 et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<h3>Flexor stretching exercise<\/h3>\n<h3>This exercise increases muscle flexibility.<\/h3>\n<p>Goal: Maintain 30-45s and 2-3X daily on each leg.<\/p>\n<p>Progress:<\/p>\n<ul>\n<li>You can perform the exercise with the back leg fully extended and also with the knee flexed. Depending on the position, two different muscles will be used.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"et_pb_section et_pb_section_2 et_section_regular et_section_transparent\">\n<div class=\"et_pb_row et_pb_row_4\">\n<div class=\"et_pb_column et_pb_column_4_4 et_pb_column_7 et_pb_css_mix_blend_mode_passthrough et-last-child\">\n<div class=\"et_pb_module et_pb_text et_pb_text_4 et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<h3>Fascia stretching<\/h3>\n<p>The podiatrist very often recommends stretching the calf in order to increase the flexibility of the Achilles tendon, the gastrocnemius and soleus muscles. They are very involved in each of our steps. If these muscles and tendons are overstretched, there is a possible loss of ankle mobility and compensation can lead to injury proximally (at the knee) or distally (heel, midfoot, and forefoot). These muscles are also connected by <strong>fascias<\/strong> which also need to be stretched. <strong>Here is a video that will allow you to stretch the entire posterior chain of fascia from the foot to the fingers:<\/strong><\/p>\n<p><strong><a href=\"http:\/\/www.racquetfit.com\/articles\/Coaching\/your_ankles_are_the_most_overlooked_performance_killer_in_tennis\">http:\/\/www.racquetfit.com\/articles\/Coaching\/your_ankles_are_the_most_overlooked_performance_killer_in_tennis<\/a><\/strong><\/p>\n<p><strong>(WATCH FROM 4TH MINUTE) It also talks about the importance of ankle mobility in tennis.\u00a0<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"featured_media":29271,"parent":14039,"menu_order":0,"template":"","meta":{"footnotes":""},"class_list":["post-16202","services","type-services","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise program - ABC Clinique Sant\u00e9<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abccliniquesante.com\/en\/services\/podiatry\/biomechanical-examination-plantar-pressures\/programme-dexercices\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercise program\" \/>\n<meta property=\"og:description\" content=\"The podiatrist can prescribe a specific exercise program for your condition in order to help you treat an injury and for long-term prevention. 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