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STARTING TO WALK AFTER FOOT SURGERY | HEEL CORD STRETCHING |PLANTAR FASCIITIS |POST-INJECTION INSTRUCTIONS | NEW ORTHOTICS
- STARTING TO WALK AFTER FOOT SURGERY
- Foot and Ankle - Stretching Exercises
- PLANTAR FASCIITIS
- NEW ORTHOTICS
- Your foot is going to be swollen and not fit in to many of your shoes. You many need to buy an inexpensive pair of shoes ½ or 1 whole size larger to wear for a few weeks until the swelling goes down.
- You will have aches and pains all around the toes, heel and top of the foot. This is normal and goes away with regular even walking
- Your foot will change colors for the first few months as the nerves get used to you walking again
- Your incisions will be numb
- Your incisions may break open if you get sun on them in the first month after you come out of the cast. Please do not expose your incisions to sunlight until a full month has passed that you have been out of the cast
- Do not submerge any incisions that have scabs. While you have scabs, you may shower, but not soak your foot in a pool, hot tub, ocean or Epsom salts.
- You will get intermittent electric shocks, hot, cold and unexplained “nerve” sensations for the first month of walking. Do not be alarmed, this is normal and just represents the nerves getting used to your return to walking
- Do not limp, it will make your pain worse
- For the first few days of starting to walk, you may need to take some pain medications. Try to get pain relief with Tylenol or motrin or ibuprofren. If that does not work, you may take a few of the pills left over from your surgery
- Remember that ice and elevation are your friend. You may ice and elevate in the evenings if your foot is sore. Do not be alarmed, this is common in the first few weeks of walking
Heel Cord Stretch
Main muscles worked: Gastrocnemius-soleus complex
You should feel this stretch in your calf and into your heel
- Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is straight and behind you, with the heel at and the toes pointed in slightly.
- Keep both heels at on the door and press your hips forward toward the wall.
- Hold this stretch for 30 pic1seconds and then relax for 30 seconds. Repeat.
Note: Do not arch your back.
Heel Cord Stretch with Bent Knee
Main muscles worked: Soleus
You should feel this stretch in your calf, the sides of your ankle, and into your heel
- Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is behind you, with the knee bent and the toes pointed in slightly.
- Keep both heels flat on the floor and press your hips forward toward the wall.
- Hold the stretch for 30 seconds and then relax for 30 seconds. Repeat.
Note: Keep your hips centered over both feet.
- After a joint injection, sometimes your pain is a little worse. Do not plan any rigorous activities for the 2-3 days after your injection, just in case
- When you shower or bathe, try not to expose the injected body part to very hot water. It can make the joint swell more
- Ice and compression, such as an ace wrap, can help with some of the discomfort
- If you experience redness, warmth, fever or drainage from the injected joint. Or if the pain is very severe such that you cannot put weight or bend the joint, please notify your physician ASAP. Rarely, after an injection, the joint can become infected with bacteria and it is an emergency
- When you go to pick up your orthotics, please take 2-3 pairs of shoes that you wear regularly so the orthotist has a chance to fit them as best as possible to your shoes
- Please wean into your orthotics slowly, a few hours a day at first. Every few days try to wear them a little longer each time
- Orthotics work best when worn all the time. This means that they should be moved from your daytime shoes to your exercise shoes to your slippers at home.
The only time you are standing barefoot is in the shower
- Orthotics may not fit all your pairs of shoes. If so, take your new orthotics with you when you go shoe shopping. Remember to remove the liner of the shoe before putting the orthotic in
- Often, the first time the orthotics are fit to you, they are not comfortable. Many times, patients have to return to the orthotist, the orthotic specialist, to get them refit. You do not need a new referral or authorization. Just call the orthotist to make an appointment to return to fit your orthotics better
- Orthotics can take 4 months of regular wear to start working. So do not be discouraged if after a few weeks your pain is not resolved. This is very common!
Give them a little longer to work ☺