Exercising to strengthen and stretch your feet and ankles with a wide variety of physical therapy exercises is a fun and effective way to keep them in great shape. By taking such proactive steps for your feet, you improve their resilience and decrease the likelihood of getting an injury. Performing regular toe exercises will help to treat and prevent deformities including bunions and hammertoes.
3 fun and effective foot and ankle exercises that will help keep your feet in great shape include the following:
The raise, point, and curl exercise— From a seated position, place your feet flat on the floor and raise your body up so you are standing on the balls of your feet. Hold this position for ten seconds. Then move up even further on to your toes and hold again for ten seconds. Next, lower your feet to a flat position and curl your toes under and hold again for ten seconds. Release. Repeat the entire exercise 5 times with each foot.
Tennis ball therapy—Foot cramps and arch pain can be treated with this exercise. Start from a seated position and roll a tennis ball frozen water bottle underneath your foot for several minutes. Standing will add more weight and provide a deeper effect. Repeat the procedure 5 times with each foot.
Scrunch and pick up exercise—By picking up marbles or other small objects with your toes, you can scrunch and hold and release as you go through your pile of objects. Towel scrunching with your toes by standing on a small towel and gathering the cloth is also a good exercise. Release and repeat five times with each foot.
To maintain the health of your feet, see your podiatrist at least twice a year. Dr. Scott Nelson of Foot and Ankle Medical Clinic in Garland, TX is a board-certified and highly experienced podiatrist who has helped people suffering from all types of foot and ankle injuries and deformities. From bunions to diabetic foot problems, sports injuries and fungal nails, you can trust that Dr. Nelson and his staff are wholeheartedly devoted to your foot health. Please contact our office with any questions you may have or to schedule an appointment by calling 972-414-9800.