Physiomax Wellness
1035 Brant Street Unit 10-A L7R 4X6 Burlington, ON, Canada

See the difference in range of motion and pain level from this video compared to the "after" video.

With a stress ball, firmly squeeze it in the palm of your hand. Make sure you squeeze and release your grip slowly and controlled. Hold for 5 seconds in the girpped position and complete 10 repetitions. Do this 3 times per day.

Roll up a small hand towel. Using both hands, ring out the towel as if you would a wet towel by twisting and squeezing both hands. Complete 10 reps by twisting in both directions. Do this 3 times per day.

Start with your arm at your side. Bend at your elbow to raise your forearm/hand upwards as shown. Then return to starting position and repeat 10 times in the flexed and extended position. Hold for 3 seconds each time and complete 3 times per day.

Bend your elbow to 90 degrees as shown. Begin by rotating your forearm so the palm of your hand is facing upwards and then rotate your forearm the opposite direction so that your palm is facing downward. Repeat 10 times in each position holding for 3 seconds each time. Complete 3 times per day.

Place your elbow on a towel on the edge of a table. Use the hand on your unaffected side to guide your elbow into an extended and flexion position. Hold for 5 seconds in each position. Complete 10 reps in the flexed and extended position and do this 3 times per day.

Start with ball of foot on a step with big toe on a towel. Raise your heels slowly for 3 seconds. Hold this position for 2 seconds. Then lower your heels below the step slowly for 3 seconds. Repeat 10 times. Complete 3 times per day.

Sit on the edge of a bench or a chair. Place a tennis ball or spike ball on the ground and place your involved foot on the ball. Apply pressure and run your foot back and forth over then ball, massaging the underside of your foot. Don't press so hard that you are in pain. Roll back and forth 10 times for about 2 seconds each time. Complete 3 times per day.

Sit with your affected foot in front of you. Place a belt at the base of your toes and pull back, stretching the long plantar ligament. Hold for 15-30 seconds each time. Complete 3 times per day.

Sit and cross your affected foot over your other knee. With your hand stretch the toes back and hold for 15-30 seconds. Remember, do not stretch into pain. Hold and repeat 3 times. Complete this 3 times per day.

Use a towel under the toes. Take three seconds to raise up on both feet. Hold for two seconds and then slowly lower on one foot for 3 seconds. This exercise is to be performed slowly to decrease risk of symptom flaring and with enough load. Repeat 10 times on affected side. Complete 3 times per day.

Sit with the band vertically underneath your foot. Pull the band up taught over your knee and sit forward. Let the band stretch your toes up and then flex down, keeping toes straight the entire time. Repeat 10 times holding for 3 seconds each time. Complete 3 times per day.

Start with your feet shoulder-width apart, toes pointed straight ahead and standing on a tilt board. Next, bend your knees to approximately 30 degrees of flexion to perform a mini squat as shown. Then, tilt to each side and return to the original position. Repeat 10 times on each side and complete 3 times per day.

Start by standing up and leaning your low back up against an exercise ball on a wall. Your feet should be spread apart about shoulder width apart. Next, slowly bend your knees and lower your buttocks towards the floor. Repeat 10 times and complete 3 times per day.