Extensor tendonitis exercises and stretches
Extensor tendonitis most commonly occurs in the foot or hand. It means it increases the inflammation in the top of the foot or pain in the wrist, fingers, or hands where the muscle connects the bones.
Some of the best exercises and stretches for your extensor tendonitis problem. Don’t forget to wear exact footwear for doing exercise.
Follow the steps to recover from the Extensor tendonitis exercises.
Exercise and stretches for Foot
Ankle Movement
Ankle pump up and foot rotation helps to the pain in the foot.
Ankle Pump up / Down
- sit straight in a chair
- Keep your heel on the floor
- point your toe upward
- move your toe towards the floor
- Hold the position for 10- 20 sec, maintain the position
- again slowly move your toe upwards
- Hold the position for 10- 20 sec, maintain the position
- Repeat the steps
Ankle rotation
Rotation categorized into two types into ways
- Internal Rotation
- External Rotation
Steps to follow
Internal Rotation
- sit straightly on the chair
- raise your foot 15 -20 inches from the floor.
- Move your foot towards the Left side (Internal Rotation)
- Move your foot toward the ground
- Move your foot towards Right
- place the foot straight
- Repeat it 5–10 times
External Rotation
Follow the first two steps from Internal Rotation, Next, you have to do the following
- Move your foot towards the Right side (Internal Rotation)
- Move your foot toward the ground
- Move your foot towards Left
- place the foot straight
- Repeat it 5–10 times
Towel lift
- Stand straight on the flat floor
- place the towel
- hold the towel by your foot
- curl the towel towards you
- release the toe
- repeat the steps 10 -15 times
Toe stretch
- Sit on the flat floor
- elongate your legs
- move your toes left without moving your foot
- hold it for 5- 7 seconds
- relax you toes
- move your foot right without moving foot
- hold it for 5–7 seconds
- relax your toes
- Repeat the steps
Plantar Fascia Stretch
Stretch your calves
- stand straight near the wall
- keep your back knee straight
- bend your other leg towards the wall
- give pressure towards the wall
- Hold it for 10–20 seconds
- change the leg
- repeat the step for another leg
Ball roll
- sit straight on the chair
- place the ball under your foot
- move your foot front and back to rotate the ball
- repeat the steps 10–20 times
Foot flex
- sit on the floor
- Extend your left leg straight, fold your right leg.
- Use a towel or rope to hold your left leg
- Flex the foot, extend your toes and feel the foot contract
- move your foot forward and backward direction.
- Repeat the steps 10–15 times for each leg
- Change the right leg to do the exercise
Exercise and stretches for Hands
Finger Stretch
- Hold your hand down
- Stretch your finger one by one without forcing joints
- hold for 10–20 seconds
- repeat the steps with each hand
Finger Lift
- place your hands on the flat surface
- Lift your every finger upward and downward direction
- repeat the exercise for 10–15 seconds
- change your hand and follow the steps
Thumb stretch
- Hold your hands on the flat surface
- move thumb towards upward
- bend down to the ground
- repeat the step
- Change your hand and follow the steps
Power grip
- Power grip helps to strengthen your hands
- Use a gripper, place your thumb on one side of the gripper
- press only with your thumb and index finger
- Press only with your thumb and middle finger.
- push only with your thumb
Fist exercise
- Hold your hand Straight
- Make a hook fist, hold your hand straight
- Make a full fist, again keep your straight
- Make a straight fist, again keep your straight
- repeat the steps 10 to 15 times
Thumb Flexion / Extension
- Move your thumb toward palm inward direction
- Move your thumb outward direction
- Repeat the steps
Both Extensor tendonitis exercises and stretches help to reduce your extensor tendonitis pain.
The above exercises support strengthening your hands and legs. It increases flexibility. It helps to regain the tendon.
Do all the exercises gently. Don’t give more pressure on your hands and legs while doing exercise.