Our feet are the foundation of our body, allowing us to have balance, stand, and move. But when it comes to exercise, our feet are often overlooked. Neglecting our foot health can lead to various problems down the road, so it is important to stay conscious of our foot strength and flexibility.
Simple exercises can make a world of a difference when it comes to our foot health, strengthening and loosening the muscles, tendons, and ligaments in your foot. Here are some exercises that work best to help improve foot strength and mobility:
- Toe Curls/Toe Raises:
- In a seated position, start with your feet flat on the floor.
- Curl all your toes, holding for 10 seconds
- After 10 seconds, extend your toes upwards for another 10 seconds.
- Repeat 10 times.
- Toe Spreading:
- Start with your feet flat on the floor.
- Slowly spread apart your toes as wide as you can, holding for a few seconds.
- Repeat 10 times.
- Golf Ball Roll:
- Grab a golf ball and place it under the arch of your foot.
- Roll the golf ball along the bottom of your foot for about 2 minutes.
- Repeat for the other foot.
- Arch Raises:
- Stand with your feet hip-width apart.
- Slowly shift your weight onto the ball of your foot while raising your heel in the air.
- Once you reach the highest you can go, lower your heel back to the ground.
- Repeat 10 times.
- Towel Scrunch:
- Place a towel on the floor in front of you.
- Use your toes to pick up the towel and curl it towards you then release the towel.
- If too easy, place a weight on the end of the towel to increase difficulty.
- Repeat 5 times.
- Marble Pick-up:
- Place a few marbles on the floor in front of you.
- Use your toes to pick up the marbles and put them in a small bowl.
- Repeat until all the marbles are in the bowl.
All of these exercises work to increase the strength and flexibility of various muscles in your foot. Practicing these simple and quick exercises just a few times each week will make a huge difference in your foot health and mobility. For more advice on how to keep your feet in peak condition, contact Dr. Bryant Ho today!
Dr. Bryant S. Ho is board-certified in orthopedic surgery and is trained in the operative and non-operative management of adolescent and adult foot and ankle disorders. Dr. Ho places a strong emphasis on customizing his care for each patient to ensure successful outcomes. He provides all treatment options, including preventative care, conservative management, and operative intervention.
