Residents of New Jersey looking for the best physical therapists should trust Twin Boro Physical Therapy with their rehabilitation needs. Many of our experts have over 25 years of experience, and we combine this expertise with the latest science in evidence-based care to help our patients achieve the best results in minimal time.
Many of our expert therapists at Twin Boro Physical Therapy have over 25 years of experience and have treated patients with a broad range of conditions. We have 27 convenient locations across 16 counties and offer diverse services at each of our offices. At each location, we specialize in:
- Arthritis Rehabilitation
- Geriatric Rehab
- Hand Therapy
- Neurological Rehabilitation
- Physical Therapy
- Spinal Orthopaedic Rehab
- Sports Rehab / Physical Therapy
- TMJ (Temporomandibular Joint Disorder)
- Vestibular Rehabilitation
- Workers’ Compensation
We employ high quality physical therapists, hand therapists, and occupational therapists to ensure our patients have access to therapists with a wide variety of expertise. We know the importance of returning to full movement in minimal time and we work with our patients to continually adjust their training routines to encourage the best results.
Best Exercises to Relieve Foot Pain
Foot pain is most often caused by tight muscles and tendons in the foot. Regular exercises to stretch the muscles and tendons have been shown to be effective at reducing symptoms and improving ease of movement. When you start, begin with a low frequency and number of repetitions. Over time, you can increase the frequency and number but should keep the intensity low.
Here are the top exercises for foot and ankle pain. You can perform these exercises on their own or together, so feel free to pick the ones that work best for you.
Achilles tendon and plantar fascia stretch: To perform this stretch, straighten the leg out in front of you while seated. Loop a towel around the ball of your foot and pull the foot towards your body while keeping the leg straight. Hold for 30 seconds.
Plantar fascia stretch: Sitting in a chair, cross one foot on the opposite knee. Hold the toes and pull back until you feel a stretch along the bottom of the foot. Hold for 30 seconds.
Can roll: Put a can on the ground (or another round object such as a ball) and roll the arch of your foot back and forth over the object for 30 seconds. Repeat 3-5 times.
Towel pickup: While seated, place a towel on the ground flat. Place your foot on the towel and spread your toes. Grab the towel with your toes and lift it off the ground without lifting your heel. Repeat 10 to 20 times.
Toe lift: Place your feet on the floor and lift the big toe while keeping the other toes on the ground. Hold this for 15 seconds and repeat 5 times.
Wall foot stretch: Stand facing the wall and place both hands on the wall. Place your heel in front of the wall and your toes on the wall. Slowly bend your knee until you feel a stretch in the foot and the calf. Hold for 15 seconds and repeat 10 times.
Ready to Begin?
If you are ready to get started, contact Twin Boro Physical Therapy today to be connected with the best physical therapists in New Jersey. We can be reached by calling 1-866-407-2144 or by visiting our website. We look forward to working with you!
