Did you know that stretching your feet is as necessary as stretching other parts of your body? It feels good and is a helpful way to keep the feet in good working order, especially as we age. As aging occurs, we can lose mobility and flexibility in our feet, which can cause issues with balance. Tight muscles may interfere with bending our feet fully while walking, and this can also lead to balance issues, as well as a shortened gait. If your feet are stiff, it can affect the rest of your body, including the alignment of the knees and hips. It is ideal to do foot stretches daily. Toe stretches can be done by standing by a wall and running your toes up the wall while keeping the ball of the foot on the floor. The knee can be bent, bringing it closer to the wall, to deepen the stretch, if so desired. You can also reach one foot behind you and press the tops of the toes into the floor so that the toes are pointed. Your toe muscles can be stretched by spreading a handful of marbles on the floor and trying to pick them up with your toes followed by putting them into a container. The whole foot can be stretched and massaged by rolling it on a tennis ball. If you would like to learn more about stretching your feet, it is suggested that you visit a chiropodist who can provide you with additional information, as well as treatment of any existing foot and ankle problems.
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.
