Arch pain

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I visited my mum and sister's family in Butterworth for 8 days. I tried my best to do the physio exercises with some limitations: did exercise no. 1 using a chair (no gym ball), can't do no. 2, no elastic bands and, because I didn't want to dirty my sister's chair and floor, I didn't use shoes.

Since then, I started experience arch pain in the right foot on a daily basis. At the next session, the physiotherapist, as usual, asked a few questions and tested a few things before concluding that I stood and walked with collapsed arch, thus causing the pain. She showed me how the bone just above the arch jut out more on the right foot, compared to the left, because of it. If I correct the alignment, the difference is not longer significant.

Also, in demonstrating the reverse lunge, we both noticed the consistent creaking noise from the knee.

So, she added an exercise to strengthen the four small toes and a massage, with rolling pin, to get rid of the creaky sound. As usual, she tested these and recomended them only after I reported positive effects.

The regime is now as folows:

1. Stretches
2. Lie on mat. Heels on gym ball, legs bent 60 degree. Lift butt to maximum. Straighten right leg, then heel back on ball. Do the same for left leg. 10x3
3. Lie on mat. Heels on gym ball, legs straighten. Lift butt up while rolling ball closer. Lower down while rolling ball away. 10x3
4. Sit on chair. Slowly stand using only the right leg. Slowly sit back down. 10x1
5. (a) Stretch right 4 small toes against wall for 10s. Then press those toes against the wall for 5s. 10x. Repeat with only the last two small toes. (b) Elastic band above knees. Stand on chair, right leg hanging over the edge. Drop right leg a little. Push left hip sideway to right. 10 reps. Repeat with left leg. (c) Elastic band above knees. Butt back. Bend right leg back. Lift right leg sideway such that butt is working. Make sure hips face forward. Pulse 10x. Repeat with left leg. (d) Lean against wall. Lower thighs restrained with elastic band. Straighten legs as far away as possible. Flex feet as much as possible, curl toes, pulse outward and slightly upward 5x. 10 reps (e) Wear shoes. Step right leg on chair. Step left leg up to be next to right leg. Reverse. 10 reps. Switch leg. Repeat this sequence (a)-(e) 1 more time i.e. total 2 sets.
6. Quad & hip stretch: right knee on block (elevated), left foot in front with knee bent at 90 degree. Body straight, engage core. Left knee bent further until can feel the stretch. 5 breath. Repeat 4 more times i.e. 5 reps.
7. Set-up same as (6), with foot against wall. Engage core, push foot against wall to engage leg's back muscle. May need to move slightly forward so not to lean on the left leg. 10s per rep. 10 reps.
8. Sit on mat. Left leg folded in. Right leg stretches out to side. Right toes point up, turn right food inward as much as possible. Engage core, lean forward. Right foot pulse outward 10x. Reset. Repeat 9 more times ie total 10 reps.
9. Sit on chair. Use elastic band to hold the 4 small toes of right foot to provide resistance. Push down the toes (but not the big toe) against the band onto the floor. Hold for 5 counts and release. 10x3.
10. Wear shoes. Make sure knees point towards second toes throughout exercise. Lower butt back. Tap left foot in front and then back x10. Repeat with other leg. 3 sets
11. Stretches

Once a day massage side-top of right quads for 3 min and use a rolling pin to massage quads for 5 min.
Calf stretch: hand hold ankle. Engage core. Leg pushes back.

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