One way to keep the feet healthy is to give them a little loving care through a series of exercises. To stretch the bottom of the feet, sit in a chair, place a towel under the ball of the foot, and pull the towel toward you. The resulting foot stretch will be felt in the arch. To stretch the top of the foot, sit in a chair with the knuckles of the toes curled under. Apply gentle pressure and hold the stretch for 30 seconds and change feet. Rolling a ball underneath the foot is another common exercise. Stand touching a wall or chair for balance and place the golf or tennis ball under the heel. Slowly apply gentle pressure and roll the foot back until the ball reaches the ball of the foot. Then roll the ball back toward the heel. Try to cover the entire base of the foot, which can help to relieve pain from plantar fasciitis. Stretching the toes can be done seated or lying down. Splay the toes apart from each other, hold for a few seconds, and repeat several times. Finally, standing on one foot and holding that position can help to strengthen the foot, ankle, and calf muscles. Be sure to hold onto a chair before carrying out this exercise. For more information on exercises that can improve the health of your feet, it is suggested that you make an appointment with a chiropodist. 

Stretching and strengthening your feet is very important for maintaining your foot health. If you would like to learn more about exercises for your feet, please consult with Chiropodist Stephanie Poupore from North Bay Foot & Ankle. Our clinician can help you maintain the health of your lower limbs and your mobility. 

There are a variety of relatively easy-to-do exercises that can boost the strength, flexibility, and mobility of your feet, as well as relieve foot pain.  

Strength exercises: 

• Toe splay - Spread the toes apart and hold for several seconds; improves control over toe muscles

• Toe curls - Scrunch up a towel with your toes; strengthens the flexor muscles

• Marble pickup - Pick up marbles with your toes; strengthens the muscles on the undersides of the feet and toes

• Walking on sand - Stretches and strengthens feet and calves

Flexibility exercises: 

• Heel raises - Raise the heels while keeping toes on the ground

• Toe point - Raise the heels while pointing the toes, keeping just the tips of toes on the ground

• Toe curl - Raise the heels while curling the toes inwards, keeping just the tips of toes on the ground

• Big toe stretch - Use your hands to gently stretch your big toes up, down, and to the side

Exercises for foot pain: 

• Toe extension - Gently pull the toes up towards the ankle and hold for several seconds

• Ball roll - gently roll a golf or tennis ball underneath the arches of the feet 

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.