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3203 Strengthening exercises for Perineal muscles

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Hello. Your podiatrist has examined you and has found that the peroneal muscles in your lower leg are weak. We think that this weakness may be contributing to your foot, ankle or lower limb pain or discomfort. In this video we will show you some exercises to help strengthen the peroneal muscles in one or both of your legs. The peroneal muscles are a group of muscles that run down the outside of your calf. They help you to point your foot downwards and outwards. If the peroneal muscles are weak, your ankle can become unstable and you are more likely to sprain your ankle. To help strengthen your peroneal muscles, you will need a therapy band. This is a large elastic band which is commonly used in exercise and physiotherapy. It provides resistance to improve strength, mobility and function, and to decrease pain. If your general balance is good, your podiatrist may recommend that you get a balance, or wobble, board. This is a round bottomed board on which you can do exercises. It helps to strengthen your muscles and improve your balance and proprioception. Proprioception is when your brain understands how and where your body is moving in space. This is important as it reduces the risk of you falling or spraining your ankle. You can purchase a therapy band or balance board from your podiatry department or online. You do not need to wear trainers for these exercises. Sit on a chair next to a large, heavy item of furniture such as a sofa or table. Tie the therapy band around the furniture. Loop the therapy band around the front half of your foot furthest from the item of furniture, and adjust your position until any slack is out of the elastic therapy band. Your foot and ankle should be turned inwards. Slowly turn your foot outwards and bend it upwards, whilst pulling against the resistance of the elastic band. Keep your heel on the floor to act as a pivot. Once you have turned your foot as far as it will go, hold for 2 seconds before pivoting your foot back to its starting position. Keep repeating this until you have completed 3 lots of 10 repetitions. Before doing the same with the other leg You will have to turn you chair around for you other foot To make sure you are getting the most from this exercise, make sure that it is only your foot that is turning outwards. Not your lower leg. You knee should remain stationary. Also, you should feel some tension in your outer calf muscles. If you cannot feel anything, you are sitting too close to the furniture and need to move further away to stretch the therapy band. Alternatively, you can sit on the floor to do this exercise. If your podiatrist has suggested that you use a balance board to strengthen your peroneal muscles, watch the balance board video. If you find the exercises painful, you should stop, and if you have any any questions, please speak to your podiatrist.

Video Details

Duration: 3 minutes and 17 seconds
Country:
Language: English
License: Dotsub - Standard License
Genre: None
Views: 3
Posted by: richardwh on Mar 8, 2017

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