Foot Extensor Tendon Exercises
The extensor tendons are the tendons that run across the top of the foot and attach into the toes. These tendons function to pull the foot upward and work with the resistance of the Achilles tendons, as well as the calf muscles that aid in moving the foot downward.
The extensor tendons are the tendons that run across the top of the foot and attach into the toes. These tendons function to pull the foot upward and work with the resistance of the Achilles tendons, as well as the calf muscles that aid in moving the foot downward. Exercising the extensor tendons can help prevent excessive tightness, which can lead to extensor tendonitis. You should always consult your doctor before beginning an exercise program.
Toe Flexion
The SportsInjuryClinic.net recommends toe flexion exercises for the extensor tendons. To perform static toe exercises, stand with your feet planted on the floor and your toes pressed downward into the floor. Avoid curling your toes or moving your ankles. Hold your toes firmly planted in the ground for three seconds and repeat this exercise for 10 repetitions. For best results, complete this exercise three times a day.
Forefoot Press
A forefoot press can help to strengthen tendons. Stand with the back half of your foot resting on a book 1 to 2 inches thick. Your forefoot should be resting on a scale -- generally a bathroom scale. Press your forefoot onto the scale to see how much force you can generate. Repeat this exercise, completing 10 repetitions for each foot. As the strength in your extensor tendons improves, you will notice an increase in the amount of force you are able to place on the scale.
Pencil Lifting
You will need a pencil for this exercise recommended by the SportsInjuryClinic.net. Curl your toes around the pencil and pick it up. Once you have picked the pencil up, try to hold it with your toes for six seconds. Complete this exercise for 10 repetitions per foot.
Toe Walking
To strengthen your tendons, walk on your tiptoes. The SportsInjuryClinic.net recommends that you do not wear shoes while completing this exercise. Try to walk on your toes for 15 to 20 seconds. With a brief 30-second rest period in between, complete eight sets of this exercise. Aim to complete this exercise twice daily. As you build strength, you can increase the amount of time spent walking on your toes.