The toes are an important part of the foot to regularly exercise, and there are specific stretches that can improve range of motion and flexibility. A toe lift can be performed by sitting with the feet flat on the floor, while lifting the toes to the same height. This can be repeated after holding for several seconds. The big toe can become more flexible when practicing a big toe pull. This is accomplished by wrapping a towel around the big toe while sitting with the feet on the floor. As the towel is pulled toward the body while pushing against it with the foot, the toe can become stronger. It can feel good to point and flex the feet, which can be beneficial in strengthening the heel and calf muscles. Many people enjoy practicing doming, which is done by gripping the floor with the toes while sitting down. This can also be repeated after holding the stretch for several seconds. If you would like more information about the benefits of stretching the feet and toes, it is suggested that you confer with a chiropodist who can help you with correct stretching techniques.
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.
