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Phase 1

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The exercises in phase 1 will pay special attention to your arch tendon injury. It is important to keep the foot active without irritating or aggravating your injury. Abstaining from keeping your foot active can result in stiffness, which will prolongate the duration of your rehabilitation. The aim of the exercises is to increase the mobility of your arch tendon.

Focus

During this phase, you will perform simple movement exercises focusing on gently stimulating the moving parts of your arch tendon. The exercises are therefore typically low in intensity and they do not strain the arch tendon in its outer positions. It is common to feel soreness or pain in the arch tendon during or after the exercises, but the level of pain must not increase from day to day, nor should there be any increased swelling.

Activities

You may freely continue any activities that do not irritate or aggravate your arch tendon pain. You can also continue performing activities that do cause pain, but in that case, the pain should always return to the level of pain you were experiencing the day before performing the activity. Avoid performing activities in your work life or in your spare time, which considerably aggravate your arhc tendon pain.

Avoid

Contact sports, jumping, walking on stairways, sports that heavily feature directional shifts in body movement, walking on uneven terrain and/or other activities that may irritate your arch tendon.

Tips to keep you active

An active working day helps to prevent and reduce any muscle/joint pain. This includes arch tendon pain. In phase 1, you can usually walk at a slow pace on flat terrain and cycle without any problems. To prevent your arch tendon from stiffening, you should exercise it by moving it in small circular motions with slow controlled movements several times an hour.