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[null,"Suplementary 1:"]
[null,"THERAPEUTIC EXERCISE PROTOCOL"]
[null,"In this table it contains the protocol with the exercise, purpose, volume of training and description of the execution."]
[]
[null,"title exercise","evolution","objetive","description"]
[1,"Calf Stretching","2 repetitions of 45 seconds on each leg","Exercise to gain mobility and ankle.","Standing, position behind a chair or some stable furniture, slightly bend the front leg and extend the back leg. Once you feel the back of your thigh stretch, stop and hold for the recommended time."]
[2,"Stretching of the foot","2 repetitions of 30 second on each foot","Exercise to gain foot mobility.","Sitting with one leg crossed over the other, place one hand on your fingers, hugging them with your hand, and the other on your heel. Stretch the sole of your foot for the recommended time."]
[3,"Self massage","1 sequence of 5 repetitions on each foot","Exercise for relief of leg muscle tension.","Sitting with one leg crossed over the other, massage the soles of your feet with both hands for 20 seconds. Rub your feet in a circular motion using your thumb and index finger going in the direction of the heel up to your fingers. Do the same with the other foot. If you have difficulty, ask for help from a family member or caregiver."]
[4,"Interlacing the fingers on the toes and making circular movements","1 sequence of 10 seconds on each foot","Exercise to gain mobility of fingers and ankles.","Sitting, cross one leg over the other and entwine your toes on your feet and perform circular motions. Do it with both feet. If you have difficulty, ask for help from a family member or caregiver."]
[5,"Massage with the ball (back and forth movements)","1 sequence of 10 repetitions on each foot","Exercise to relieve muscle tension.","Sitting, slowly slide your foot over the ball across the sole of the foot from the heel to the fingertips. Make back and forth movements. Do this with both feet, one at a time!"]
[6,"Manipulate finger to finger (phalangeal screw)","1 sequence of 5 repetitions on each finger and in all directions","Exercise to gain mobility of the toes.","Sitting with one leg crossed over the other, rotate each of your toes with your thumb and forefinger, as if you were to wrap each finger."]
[7,"Support with the lateral and medial edge of the foot","1 sequence of 10 replicates; 2 sequences of 10 repetitions; 2 sequences of 20 repetitions","Exercise to gain ankle mobility.","Sitting, with your knees bent and feet flat on the floor, alternate the support of the lateral and medial edge of the feet (outside and inside the sole) simultaneously. The knees should remain fixed, without moving them in or out. Remember to keep your shoulders relaxed, after all the movement should only happen in the feet and ankles."]
[8,"Move your feet up and down","1 sequence of 10 repetitions in each direction; 1 sequence of 20 repetitions in each direction; 1 sequence of 30 repetitions in each direction.","Exercise to gain ankle mobility.","Sitting in a chair, with feet off the floor and knees extended, move your feet up and down, slowly and reaching the greatest possible range (limit of movement). The legs should stand still, the movement is only with the feet. If you feel tired, support your calves on another chair or bench, leaving your feet free to move."]
[9,"Move your feet in circles","1 sequence of 10 repetitions in each direction; 1 sequence of 20 repetitions in each direction; 1 sequence of 30 repetitions in each direction","Exercise to gain ankle mobility.","Sitting in a chair, with feet off the floor and knees extended, move your feet as if you were drawing a circle in the air, first clockwise, then counterclockwise. Do it slowly and reach as wide as possible (movement limit). The legs should stand still, the movement is only with the feet and ankles. Put your hands on your knees so you do not let them move. If you feel tired, support your calves on another chair or bench, leaving your feet free to move."]
[10,"Writing words with your feet (ABC Exercise)","Draw your name in the air 5 times; Draw the letters of the alphabet in the air once","Exercise to gain ankle mobility.","Seated in a chair, with feet out of the ground and knees outstretched, draw the complete alphabet (and  your name) in the air, as if your fingertips were a pencil. If you have difficulty keeping your feet elevated, you can use the support of a stool, but it is important that your feet are free. Be careful not to move your legs. To facilitate you can help control the movement by using your hands resting on your knee."]
[11,"Raise your heels alternately, sitting","1 sequence of 10 replicates; 2 sequences of 10 repetitions alternating the feet; 2 sequences of 20 repetitions alternating the feet","Exercise to gain ankle mobility.","Sitting, lift only the heels of the floor, alternating the feet. Elevate as high as possible."]
[12,"Open and close the big toe and the second finger","1 sequence of 10 replicates; 2 sequences of 10 repetitions; 2 sequences of 20 repetitions","Exercise to gain mobility and strength of the intrinsic musculature of the foot.","Sitting, place a small diameter elastic between the big toe and the second finger. Perform the opening / separating movement of the fingers against the resistance of the elastic. If you have difficulty putting on the elastic bandage, get help from a family member or a person close to you. Attention: the movement only happens in the fingers, leave the legs stopped."]
[13,"Open and close the fingers (from the second to the fifth finger)","1 sequence of 10 replicates; 2 sequences of 10 repetitions","Exercise to gain mobility and strength of the intrinsic musculature of the foot.","Sitting down, place a small diameter elastic between the second and the fifth finger. Perform the opening / separating movement of the fingers against the resistance of the elastic. If you have difficulty putting on the elastic bandage, get help from a family member or a person close to you. Attention: the movement only happens in the fingers, leave the legs stopped."]
[14,"Walking with open fingers","1 sequence of 10 steps; 2 sequences of 10 steps; 2 sequences of 20 steps","Exercise to gain strength of the intrinsic musculature of the foot, mobility of the fingers and balance.","Walk slowly keeping your toes apart as long as your foot stays flat on the floor. If you have difficulty balancing, walk to the side of a wall or ask a family member or person to help you while walking."]
[15,"Toggle finger support","1 sequence of 10 repetitions on each finger; 1 sequence of 20 repetitions of each finger; 1 sequence of 30 repetitions of each finger","Exercise to gain coordination, mobility and strength of the intrinsic musculature of the foot.","Sitting on a chair, with feet resting on the floor, alternately touch the first and fifth fingers (toe and toe) on the floor. Be careful not to move your knees if you need to place your hand on your knees to give more stability. Do it with both feet at the same time, but if it is difficult, do it with one foot at a time."]
[16,"Thinning of fingers (sense of big toe to little finger)","1 sequence of 10 repetitions towards the big toe; 1 sequence of 20 repetitions in the direction of big toe; 1 sequence of 30 repetitions towards big toe","Exercise to gain coordination, mobility and strength of the intrinsic musculature of the foot.","Sitting on a chair, support your feet on the floor and lift only your fingers. Then put one finger at a time on the ground, starting at the thumb until it reaches the little finger, as if you were strumming a piano, continuously. Put your hands on your knees so they do not move. Do it with both feet at the same time, but if it is too hard, do it with one foot at a time."]
[17,"Thinning of fingers (sense from little to big to big toe)","1 sequence of 10 repetitions in the sense; 1 sequence of 20 repetitions in the sense; 1 sequence of 30 repetitions in the sense","Exercise to gain coordination, mobility and strength of the intrinsic musculature of the foot.","Sitting on a chair, support your feet on the floor and lift only your fingers. Then put one finger at a time on the ground, starting with the little finger until it reaches the big toe, as if you were strumming a piano, continuously. Put your hands on your knees so they do not move. Do it with both feet at the same time, but if it is too hard, do it with one foot at a time."]
[18,"Close your fingers against a separator","1 sequence of 10 replicates. Hold 5 seconds with each repetition; 2 sequences of 15 repetitions. Hold 5 seconds with each repetition; 2 sequences of 20 replicates. mater 5 seconds with each repetition","Exercise to gain strength of the intrinsic musculature of the foot.","Sitting with your feet flat on the floor, place a separator (the one used by manicures) between your fingers. Close your fingers by pressing the tab as if to crush it, hold for a few seconds, then release and repeat as instructed. Keep your feet flat on the floor throughout the exercise. If you do not have a separator available, it may be replaced with pieces of soft sponges, paper balls, or other soft material that does not hurt the skin. If you can not place the material between your fingers, have the help of a family member or person nearby."]
[19,"Walking kneading the floor with your fingers","1 sequence of 10 steps, holding for 1 second each step; 2 sequences of 10 steps, holding for 1 second each step;  2 sequences of 20 steps, holding for 1 second each step","Exercise to gain mobility, balance and strength of the intrinsic musculature of the foot.","Walk slowly by pressing your fingers toward the ground, as if you were kneading the floor with your fingers, keeping your attention at each step. If you have difficulty with balance, walk to the side of a wall or ask for help from a family member or person nearby."]
[20,"Finger flex with theraband","1 sequence of 10 replicates; 2 sequences of 10 repetitions; 2 sequences of 20 repetitions","Exercise to gain mobility and strength of the intrinsic musculature of the foot.","Sitting on a chair, grasp the ends of an elastic band with your hands and position the front of the foot and your fingers in the middle of that band. Stretch your knees and pull your feet off the floor. Do the movements only with your toes down, pushing them against the resistance of the elastic band, and return to the starting position. Remember that your ankles and knees should stand still. If you feel tired, rest your calves on another chair or bench, leaving your feet free to move."]
[21,"Wring a towel with your feet","1x10 finger flexion repetitions; 1x20 repetitions of finger flexion","Exercise to gain mobility and strength of the intrinsic musculature of the foot.","Sitting down, place a hand towel lying flat on the floor, and do the pulling of the towel toward your heel, wrinkling it. Make the movement with both feet alternately, bringing the towel in your direction. Always leave your heels flat on the floor and your hands on your knees to keep them fixed."]
[22,"Stop the foot","1 sequence of 10 repetitions, one foot at a time; 1 sequence of 20 repetitions, one foot at a time; 2 sequences of 20 repetitions, one foot at a time","Exercise to gain mobility and strength of the intrinsic musculature of the foot.","Sitting, with your feet flat on the floor, bend your foot as if you were about to create an umbrella, hold for a second, and return to the starting position. Always leave your heels and fingertips flat against the floor. Keep your knees fixed, movement only occurs with your feet."]
[23,"Picking up objects with your fingers (Could be a cotton, bladder, pencil or ball)","1 sequence of 10 replicates using the object; 2 sequences of 10 replicates using the chosen object","Exercise to gain mobility and strength of the intrinsic musculature of the foot.","Sitting, position the mencioned object on the floor (Corn-filled bladder, cotton, pencil or a ball). Take the with your toes, lift off the floor, hold for a second and release. Go back to the beginning of the sequence. Always leave the heel resting on the floor. If you can not perform the exercise, there is no problem! The simple fact of trying already produces great effects on your feet!"]
[24,"Tighten the ball","1 sequence of 10 replicates; 2 sequences of 10 repetitions; 2 sequences of 20 repetitions","Exercise to gain mobility and strength of the ankle musculature.","Sitting, place the front of the foot on a ball (preferably smooth rubber or stud) and push it down, as if you were accelerating a car. The heel should rest flat on the floor."]
[25,"Kick the forefoot","1 sequence of 10 fast repetitions with both feet; 2 sequences of 20 fast repetitions with both feet; 3 sequences of 20 fast repetitions with both feet","Exercise to gain strength and endurance of the ankle musculature.","Sitting with your feet flat on the floor, raise the front of your feet (including your toes) and hit the floor repeatedly, as fast as you can, as if impatient. Keep your heels flat on the floor, and do it with both feet at the same time."]
[26,"Foot to the side","1 sequence of 10 replicates; 2 sequences of 10 repetitions; 2 sequences of 20 repetitions","Exercise to gain mobility and muscular strength of the ankle.","Sitting, wrap the side of one of the feet (around the little finger) with an elastic band and fasten with the other foot, stepping on it. Hold the ends of the strip with the opposite hand. Let your heel resting on the floor, and push your foot against the strut resistance, as if you were twisting your foot out. Do the movement slowly, without moving the knees, and hold for a second. Return to the starting position and repeat. If you find it difficult to do so, do not worry! It's a rather complex exercise!"]
[27,"Foot inside","1 sequence of 15 replicates; 2 sequences of 15 repetitions; 3 sequences of 15 repetitions","Exercise to gain mobility and muscular strength of the ankle.","Seated, wrap the inside of one of the feet (around the big toe) with an elastic band and fasten with the other foot, stepping on it when crossing the leg. Hold the ends of the strip with your hand on the same side. Leave the heel resting on the floor, and push the foot against the resistance of the strip, as if it were twisting the foot to the inside. Do the movement slowly, without moving the knees, and hold for a second. Return to the starting position and repeat. If you find it difficult to do so, do not worry! It's a rather complex exercise!"]
[28,"Ankle strengthening","1 sequence of 15 replicates","Exercise to gain mobility and muscular strength of the ankle.","Seated, wrap the inside of one of the feet (around the big toe) with an elastic band and fasten with the other foot, stepping on it when crossing the leg. Hold the ends of the strip with your hand on the same side. Leave the heel resting on the floor, and push the foot against the resistance of the strip, as if it were twisting the foot to the inside. Do the movement slowly, without moving the knees, and hold for a second. Return to the starting position and repeat. If you find it difficult to do so, do not worry! It's a rather complex exercise!"]
[29,"Thinning of fingers (sense of big toe to little finger)","1 sequence of 20 repetitions in the direction of big toe","Exercise to gain coordination, mobility and strength of the intrinsic musculature of the foot.","Sitting on a chair, support your feet on the floor and lift only your fingers. Then put one finger at a time on the ground, starting at the thumb until it reaches the little finger, as if you were strumming a piano, continuously. Put your hands on your knees so they do not move. Do it with both feet at the same time, but if it is too hard, do it with one foot at a time."]
[30,"Single Foot Balance","1 sequence of 10 seconds; 2 sequences of 10 seconds; 2 sequences of 20 seconds","Exercise for balance gain, and muscular strength of feet and ankles.","Facing a chair or some stable furniture, lean only on one foot (as saci-pererê). The other leg is bent so that the foot does not touch the floor. Start with both hands supported and try to withdraw this support gradually, to balance without using them. Do one side and then the other."]
[31,"Lean on a single foot, stepping on an unstable object","1 sequence of 10 seconds on each foot; 2 sequences of 10 seconds in each foot; 2 sequences of 20 seconds in each foot","Exercise for balance gain, and muscular strength of feet and ankles.","Facing a chair or some stable furniture, lean only on one foot (like saci-pererê) by stepping on a rolled up hand towel or soft cushion. The other leg is bent so that the foot does not touch the floor. Start with both hands supported and try to withdraw this support gradually, to balance without using them. Do one side and then the other."]
[32,"Step forward and backward","1 sequence 10 times back and forth; 2 sequences 10 times back and forth","Exercise to train the stages of the step, to improve coordination, muscular strength and mobility.","Standing with one foot in front of the other, make movements as if you would take a step, but without leaving the place. Pay attention to the feet, do as if you are exaggerating all the movements of the feet and ankles. Make it as if you would take a step forward and then back."]
[33,"Climb on tiptoe","1 sequence of 5 replicates; 1 sequence of 10 replicates; 1 sequence of 15 replicates","Exercise to gain mobility and strength of the ankle musculature.","Stand up on tiptoe, raising your heels simultaneously and return to the starting position. Keep your hands on a chair or a stable support. If necessary, get help from a close person."]
[34,"Toggle toe, standing","1 sequence of 10 replicates; 2 sequences of 10 repetitions; 3 sequences of 10 repetitions","Exercise to gain mobility and strength of the ankle musculature.","Stand, stand on one foot only, climb on tiptoe and return to starting position. Keep your hands on a chair or a stable support. If necessary, get help from a close person."]
[35,"Tiptoe walking","1 sequence of 10 steps; 2 sequences of 10 steps; 2 sequences of 20 steps","Exercise to gain ankle muscle strength and balance training.","Stand on tiptoe and walk in a corridor or matching space. If you feel unsafe, take the walk by the side of a wall or with the help of a relative or a person close to you."]
[36,"Walking with the heel","1 sequence of 10 steps; 2 sequences of 10 steps; 2 sequences of 20 steps","Exercise to gain ankle muscle strength and balance training.","Walk slowly forward with only your heels on the floor. Take short steps. If you have difficulty balancing, walk beside a wall or ask someone to help you."]
[37,"Walk straight","1 sequence of 10 steps; 2 sequences of 10 steps; 2 sequences of 20 steps","Exercise for balance gain.","Walk slowly on a straight line, leaning one foot in front of the other. Walk forward and then go back the same way. This exercise requires a good balance, if you do not feel safe to do so, get help from a close person."]
[38,"Change of direction","Sequence = Right, Left, Front, Back; Sequence = Front, Right, Left, Back, Front, Back; Sequence = Back, Left, Front, Back, Right, Left, Front","Exercise for balance gain.","Stand, stand in the center of 4 objects (on your left, on your right, in front and behind you). Take a step to the direction indicated in the video and return to the center. Continue the same to the other directions as instructed in the video."]
[39,"Walking in the footsteps","1 5-step sequence; 1 sequence of 10 steps; 1 sequence of 15 steps","Exercise for balance gain.","Walk to the side by crossing one leg in front and then crossing back. Return side the same way to the starting position. If you feel unsafe, take small steps and make the shifts facing a wall. You can also ask for help from someone close to you."]