Foot cramps can be a common problem. They may happen as a result of wearing shoes that are too tight while doing cardiovascular exercise. Research has shown that foot cramps may be diminished when frequent foot exercises are performed. Effective foot stretches can include placing your toes on the edge of a towel while sitting down, and pulling the towel under the toes by flexing the foot. Additionally, many people perform what is known as the marble/pencil grab. This is done by picking up marbles or pencils with your foot, while either in a sitting or standing position. A stretch that can strengthen the bottom of the foot is done by standing on a step while lowering one heel at a time until a gentle stretch is felt. If you are experiencing foot cramps, and would like more information on how to strengthen the feet, please confer 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.