San Mateo, California | 650-484-0700
San Mateo, California | 650-484-0700
Your Foot and Ankle Health Matters
Patient Guides
Core Intrinsic Foot Exercises
Single-Leg Balances and Progressions
Core Intrinsic Foot Exercises
Strengthening intrinsic foot muscles is essential for rehabilitation and injury prevention. This visual guide outlines the four foundational movements needed to rebuild stability and dexterity: Arch Activation, Toe Isolation, Object Curls, and Grasping. Use this simple protocol to improve balance and reduce foot fatigue.
Daily Exercise Toolkit
Single-Leg Balances and Progressions
Core Intrinsic Foot Exercises
Maintaining flexibility and calf strength is essential for reducing foot pain and stiffness. This visual toolkit outlines four key daily exercises: Heel Raises, Rolling Stretch, Toe Stretches, and Calf Stretches. Use this routine to release tension in the plantar fascia and improve lower leg mobility.
Single-Leg Balances and Progressions
Single-Leg Balances and Progressions
Post-Procedure Therapeutic Soak & Barrier Care
Building a stable "foot core" is key for balance and injury prevention. This guide outlines a stability progression from static Single-Leg Balance to dynamic challenges like Weight Shifts, Heel Raises, and Hip Hinges. Use this routine to strengthen arch engagement and stability.
Post-Procedure Therapeutic Soak & Barrier Care
Post-Procedure Therapeutic Soak & Barrier Care
Proper post-procedure hygiene is critical for preventing infection and promoting rapid recovery. This visual guide outlines the four-step daily care routine: preparing the therapeutic soak, soaking the affected area, drying without rinsing, and applying protective ointment.
Trimming Your Orthotics
Trimming Your Orthotics
A step-by-step guide on how to properly trim your custom orthotics to fit your shoes. This document includes illustrated instructions for aligning the heels, tracing the toe curve, cutting, and testing the fit to ensure stability and comfort.