Most people know that regular exercise is an important part of a healthy body and healthy lifestyle, but at Gentle Professional Foot Care we find that most patients do not think this applies to their toes and feet. Foot exercises have several advantages:
·Increased flexibility and range of motion for feet
·Strengthening muscles to support feet and ankles and prevent injury
·Help ease pain from foot, toe and ankle conditions
Our podiatrist, Dr. Charles A. Suleskey, is committed to helping patients be proactive about foot health. Get your feet on the road to podiatric fitness with these exercises:
Marble Pick Up—Sit on a chair and spread 20 marbles on the floor in front of you. Pick up one marble at time using your toes and drop it into a bowl. Finish all 20 marbles with the toes on one foot and then put the marbles back on the floor and pick up with the toes on the other foot. This can help with hammertoe, pain in the ball of the forefoot and toe cramps.
Raise, Point and Curl—Sitting in a chair, place your feet on the floor in front of you. First, raise both feet up onto the forefoot and hold for 5 seconds. Next point both feet up onto the tips of your toes and hold for 5 seconds. Last, from a flat foot position, curl toes under both feet and hold for 5 seconds. This exercise can be helpful for hammertoe, plantar fasciitis and shin splints.
Toe Pulls—Place a thick rubber band around all 5 toes while in a sitting position. Spread toes and hold for five seconds. Repeat 10 times then switch feet and do the same with the other toes. Bunions, toe cramps and hammertoe can be relieved by this exercise.
Golf Ball Massage—Try this exercise to help with arch pain and plantar fasciitis: roll a golf ball under your forefoot for 2 or more minutes. Repeat with the other foot. This is also a great way to massage the bottom of your foot.