PATIENT EDUCATION

PATIENT EDUCATION

Exercises for Tired Feet

Figure A-- Strengthening the quadriceps also aids in strengthening the knee joints. Perform a leg extension by sitting on the edge of the bed and extending one foot outward. Return the foot to the floor and repeat this motion 10 to 15 times. Repeat with the other foot.

 the other foot.

Figure B--Increase the challenge of the leg-extension exercise by adding one or more resistance bands. Place part of the band under the foot that's at rest and insert the foot of the exercising leg through the band.

Figure C--Stretch the quadriceps by stretching out on the bed (on your stomach) and, reaching behind you, grasp and pull the foot down toward the buttocks. Hold the stretch eight to 10 seconds. This will lengthen the muscle and aid in blood circulation. Perform this exercise before or after your other exercises. Repeat this movement 10 to 15 times to perform a hamstring curl.

Figure D--Increase the challenge of the hamstring curl by securing ankle weights around the ankle. Be sure to squeeze the buttocks and hamstrings as you perform this exercise.