Stretching your feet is a routine most don’t follow. But taking the time to give your feet some love and attention with gentle exercise can go a long way in terms of foot health, safety, and long-term care. If you’re an athlete or workout daily, stretching isn’t only just recommended, but crucial for avoiding injury. For those who suffer from conditions like diabetes, flat foot, or plantar fasciitis, stretching your feet can help alleviate any pain you deal with. We’ve listed some of the top exercises you can try out to keep your feet healthy this year.
The easiest exercise you can try for foot flexibility is the point, raise, and curl technique. To start, sit in a chair with your feet flat on the ground in front of you.
- Keep your toes on the floor and raise your heels.
- Hold for 10 seconds, then lower your heels.
- Now, lift your heels and point your toes, with the tips of your big and second toe remaining on the ground.
- Hold for 10 seconds and lower.
- Raise your heels and curl your toes, so only the tops of your toes are touching the floor.
- Hold for 10 seconds, lower, then repeat 10 times.
To keep your muscles strong, try out toe curls!
- Sit in a chair and place your feet flat on the ground
- Keeping your heel on the ground, slowly curl your toes and release
- Repeat 5 times before switching to your other foot
For Pain Relief
Find yourself in need of an easy foot pain reliever? Rolling out your feet might do the trick.
- Sit in a chair and place your feet on the floor in front of you
- Using a golf ball, tennis ball, frozen water bottle, foam roller, or soda can, place it underneath one of your feet
- Roll the object around with your foot, applying some pressure – this will help massage your foot
- Continue for 2-3 minutes and repeat on your other foot
If you find any of these exercises painful, stop immediately. Stretching your feet should make them feel better, not worse.
Find yourself having foot or ankle pain? Call our office today and ask about it. Dr. Ryan L. D’Amico, Dr. Donal M. Erickson, Dr. Keith Sherman, Dr. Anne-Louise Smith, Dr. Justin Muser, and the rest of the staff at Syracuse Podiatry in East Syracuse, New York, can help treat and care for your feet. Call us at 315-446-3668 or make an appointment online to get help today.