If you’ve ever experienced pain or injury to your feet, then you’ll understand just how difficult it is to have such an important part of your body in bad shape. The feet are in use nearly all day and are exposed to serious amounts of friction; keeping them strong is essential for your wellbeing. When the feet are regularly exercised, they are less likely to suffer from movement-related problems and can become more flexible as a result.
A podiatrist is a medical professional that specializes in problems and diseases that affect the foot and generally the lower limbs. Their specialty involves treating all foot-related conditions such as corns and calluses, athlete’s foot, diabetes-related injuries, phalange displacement, vascular and nerve damage, and more. A podiatrist can also help you with exercises targeted at strengthening your feet and strengthening the numerous fragile joints. They may either recommend the best activities suited to the condition of your feet or they may suggest you come in and get some help to get started.
Below are a few exercises you can do with your podiatrist to strengthen your feet and improve flexibility. Note: Before you start doing these exercises, it’s best to warm up a little by walking or running around the house. Each procedure starts with you seated straight on a chair and your feet placed firmly flat on the floor. You can try them two or three times a week for better results.
Splay your toes
Working with both feet simultaneously, spread all your toes as far apart as possible. Hold each back-spread for at least 5 seconds before coming in again. Repeat 10 times and do 10 reps with 30-second breaks in between.
Curl your toes
Spread a soft towel on a smoothly tiled floor and placed one foot on it. Now, with your heel firmly planted on the floor, scrunch up your toes and clench the towel as though your toes are in a fist. Drag the towel the short distance, then send it backward. Repeat ten times for each foot and do ten reps with 30-second breaks in between.
Extend your toes
Place one leg over the other and while grabbing your five toes with the tips of your five fingers, pull the foot and toes back toward your shin until you feel tension in your arch and through all the joints in your foot. Hold for five seconds and then release. Repeat ten times for each foot and do five reps with 20-second breaks in between.
Pick up marbles
Place tiny round marbles on the floor and attempt to pick them up with the insides of your toes. Repeat 20 times for each foot and do 3 reps with 20-second breaks.
Roll the ball
This exercise is great for all-round wellness of every part of the foot. Plant one foot firmly on the floor while the other rolls a tennis ball around with the underside. Make sure the ball touches every part of the underfoot. Roll on each foot for at least 30 seconds, four to five times.
These exercises work together to help you regain total control of your feet and toes muscles and also to resolve plantar fasciitis, a painful condition that affects the heels.
If you’re in Elanora, Australia, and you’ve got trouble with your feet, you should consider calling the best podiatrist on the Gold Coast – The Foot Stop and visit us in clinic to discuss your podiatry needs. We do offer a mobile podiatry service and can visit you in the comfort of your home to deliver quality care.