Exercising your feet can prevent and relieve discomfort. Two exercises that help with the most common foot aches are the toe stretch and the heel reliever stretch. The toe stretch is done by sitting in a chair with the right leg crossed over the left thigh. With your left fingers, grab your right toes. Squeeze the fingers and toes together and hold for 10 seconds and then stretch wide for 10 seconds. For the tennis ball stretch, stand with the tennis ball under the second toe of the right foot. Slowly roll the ball around the sole of the foot for one to three minutes. These exercises should be repeated on each foot three times a day for maximum effectiveness. To learn more about the importance of stretching your feet, visit a chiropodist today.
Stretching the feet can improve their flexibility and overall strength, and can help prevent or reduce the impact of foot injuries. For more information about stretching your feet, please consult with one of the chiropodists from Complete Family Footcare & Therapy. Our clinicians will assess your condition and provide you with quality foot and ankle treatment.
Why Stretching the Feet Is Important
Your feet support the weight of your entire body as you go about your daily activities. As with any other part of your body, stretching and exercising the feet can help maintain their overall health, reduce foot pain, and prevent future injuries.
How to Stretch
There are a variety of foot stretches and exercises that you may try. It is recommended that you speak with a chiropodist to learn which exercises are best for you.
Some examples include:
Heel Raises - Hold onto a wall for balance as you slowly rise up on your tiptoes. Hold the position for several seconds, then lower your feet back to the ground. Repeat 10 times.
Toe Splay - Sit in a chair with your feet flat on the ground. Spread your toes as far apart as you can, holding for several seconds. Repeat 10 times.
Towel Scrunches - Sit in a chair and lay a towel flat on the floor in front of you, placing your foot on top of it. Using only your toes, scrunch up the towel pulling it towards you. Repeat several times with each foot.
Plantar Fascia Massage - Sit in a chair and place a round or cylindrical object (such as a tennis ball, water bottle, or foam roller) under the arch of your foot. Slowly push your foot forward and backward while applying pressure to the object. Maintain the object between your heel and toes. Do this for about 30 seconds. Repeat on the other foot.
If you have any questions, please feel free to contact our offices located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.
