The feet provide a firm foundation for your body by bearing your weight at every step. For any physical activity that requires you to walk, run, jump, or hop, your feet are responsible for ensuring you maintain your balance so you do not fall or trip. Whenever you move around, your feet are under a lot of stress because they support your body mass.
In the same manner, when your feet are not at their best state, they can’t properly hold your weight. This can lead to pain and other serious foot problems, especially for older adults.
For these reasons and more, it is important that you maintain your feet in optimal condition. The list can go on why having healthy feet is vital. But the bottom line is that they simply improve your quality of life.
And with that, here are five gentle stretching and strengthening feet exercises you can easily do at home. Do these at least three days every week for the best results.
1. Toe stretches (raise, point, and curl)
Regularly stretching your feet and toes can help increase the range of motion in your feet so you don’t get limited with your activities, especially if you live an active life.
To do this three-part toe stretching, all you need to prepare is a chair.
- Sit with your back straight and your feet lying comfortably flat on the floor.
- Once in the position, calmly raise your heels until it is only the balls of your feet (or the area between your toes and arch) and your toes that are touching the floor. Hold for five seconds.
- Next, point your toes. Make sure that it is only your big and second toes that are touching the floor. Hold for five seconds.
- Finally, curl your toes under so the topmost part of your toes is touching the ground. Hold for five seconds.
- Raise, point, and curl your feet 10 times.
2. Toe splays
This exercise can help improve control over your toe muscles. You can do this for your right and left foot together or alternately.
- Sit on a chair with your back straight and your feet lying comfortably flat on the floor.
- Extend your toes to spread them apart as wide as you can. Hold in that position for five seconds.
- Repeat 10 times.
3. Toe extension
This exercise is good to prevent or relieve pain. If you are experiencing heel pain and inflammation, please consult a podiatrist to receive the necessary treatment.
- Sit on a chair with your back straight and your feet lying comfortably flat on the floor.
- Place your right foot on top of your left leg.
- Grab and pull your toes until you can feel the bottom of your foot stretching. Hold for 10 seconds and repeat 10 times.
- Do the same for your left foot.
4. Limber Up
This exercise will help enhance the movement of your feet to prevent injury whenever you are on the go.
- Sit on a chair with your back straight and your feet lying comfortably flat on the floor.
- Lift your right leg and move your feet in circles in a clockwise direction at least 15 times.
- Do another rotation in a reverse direction at least 15 more times.
- Do the same for your left leg.
5. Achilles stretch
Connecting your heel bone and calf muscles is a thick long band of tissue called the Achilles Tendon. It is responsible for enduring great amounts of stress and pressure from everyday movement.
Regular stretching can help prevent tears and rupture.
- This time, you have to stand up facing the wall and your palms flat against it.
- Move your right leg to the back while keeping your knee straight. Simultaneously, bend your left knee.
- Repeat three times. Make sure both of your heels are flat on the floor.
- Do the same for your left leg.
- Repeat the same exercise but now bend your knee at the same time. This will ensure you stretch all muscles in the back of your leg.
Please ensure to check with your healthcare service provider, or see our specialist, if you have been experiencing pain in your feet and ankle or if you have any injuries before doing these exercises. This is to ensure they are appropriate to your needs and would not cause further health issues.
