Exercises for Ankles

July 5, 2006

Dear Leena,

Exercises for ankles! Wow I could go on and on, that seems to be my most

deformed and painful area! First off I'm glad Gretchen posted about Vit. C and

E. I am 55, and even though I can remember CMT symptoms as a child, I was only

diagnosed @ 4 yrs. ago.

I like the simple excercises: 1) while lying in bed on my stomach, I will pull

my feet into the mattress, pulling up on your feet like this excercises the

muscles that seem to go bye-bye, I forget the name of the group. 2) You can also

strap an ankle weight to the foot, and from a sitting position with legs

extended flexing the feet up maybe 10-20 times or until tired. 3)From a standing

position with feet flat, push up bringing the heel off the ground, I do one set

of 20-25 reps with my feet turned in, and another set with my feet turned out.

4) Walking and or running are great 5) Swimming especially with fins gets the

feet more involved 6) Martial arts(Karate or Kung Fu, look at different types

and find one you and or Harsh like).

If I was his age this would be a big one, as it improves self-confidence and is

good for self-defense, as well as being oriented toward lower half of body.

Depending on his personality Tai Chi is also excellent, but much slower and more

mellow 7) From sitting position, pick up marbles with your toes, and hold them

turning you feet in as far as possible and set down marbles. Pick up again, and

turn deet as far as possible in other direction while holding marbles in toes.

8) Gretchen posted a website for OPDP where they have physical therepy equipment

for feet/ankles, not machines but simple little devices like a small plastic

platform on a ball, so while standing on it you roll 360 degrees getting at a

whole bunch of muscles. I used one once, but don't have my own yet, I ordered

the free catalog, and can't wait to get one. Not very expensive either. I hope

some of these help, they have helped me. And of course Gretchen has posted on

good nutrition etc. She is a CMT mystic/guru.

SHANTI...

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