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2-minutes heels recovery routine. This is a gentle 2-minute heels recovery routine that can help your feet feel more relaxed afterward. Toe wiggles (15 reps) Wiggle your toes 15 times, then relax. Toe spread relax (10 reps) Spread your toes wide, hold 2 seconds, then relax. Ankle circles (10 circles each direction, per foot) Make 10 slow circles clockwise, then 10 counterclockwise. Foot point flex (10 reps) Point toes away for 2 seconds → flex toes back for 2 seconds. Calf stretch (20–30 seconds
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Ever wondered what a Contusion is? It's just a fancy word for a bruise. You get it when you bump into something hard. Hurts, right? If it's on your legs and makes walking tough, don't worry. Sometimes we X-ray it to be sure it's not a broken bone. But here's the good news - bruises heal with time. So, if you've got one, just give it time, and it'll get better. #Contusion#PatientEducation#BumpsAndBruises#WellnessWednesday #surgeon#fyp
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