Foot and ankle pain is common. Keeping the feet strong can help prevent soreness and improve the overall health and flexibility of the feet. Regular exercise of the feet and ankles can help ensure that the muscles are providing the best support and keep one active for as long as possible. Examples of flexibility and mobility exercises are toe raises, points, and curls where one sits in a chair with feet flat on the floor and raises the heels, stopping when only the balls of the feet remain on the ground. This position should be held for five seconds before lowering heels. After this, raise the heels and point the toes so the tips of the big and second toe are touching the floor. Hold this for five seconds as well. Finally, raise the heels and curl the toes inward so that only the tips of the toes are touching the ground and hold for five seconds. Repeat each of these movements 10 times. An example of a strengthening exercise is sand walking, which is simply walking barefoot on the sand. It is a great way to strengthen feet and calves. An example of pain relief is toe extensions. This will help one prevent plantar fasciitis, which causes pain in the heel when walking and difficulty raising the toes. Sit straight in a chair with your feet flat on the floor. Place the left foot on the right thigh and pull the toes up toward the ankle so that there is a stretching feeling along the bottom of the foot and heel cord. Hold 10 seconds and repeat 10 times. If you have any questions about foot exercises or if you have pain in your feet or ankles, consult with a chiropodist who imparts knowledge about your condition and offers treatment.

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 Chiropodist Stephanie Poupore from North Bay Foot & Ankle. Our clinician 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 office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.