Why is it a good idea to exercise our feet? Think about it. We use our feet to stand, walk, run, and balance. They serve as our ‘foundation’ and transfer the force from our body down to the ground. They have a very important role so if they are weak, sore or injured then the rest of our body has to compensate for the job our feet can’t perform effectively. Feet and ankle pain can lead to knee, hip and back pain. So the stronger our feet or ‘foundation’ the better our body functions.
These exercises can be performed quickly and easily at any time of the day. At home, at work or even when you are out and about. They will increase the flexibility, and range of movement of your feet and ankles, which will strengthen them and increase their function.
Making sure your leg remains still so that all of the activity is in the ankle, rotate the foot by drawing circles. Rotate 20 times clockwise and then 20 times anticlockwise. If you are doing it correctly you should feel your calf muscles stretching slightly. Repeat on the other foot.
Rotate your foot with your toes curled under.
Rotate your foot with your toes flexed.
Draw the alphabet by rotating your ankle.
Inversion and eversion
Inversion is the motion of moving your foot towards the midline of your body.
With your toes pointing up, turn your foot inwards so that the sole faces your other foot. Hold in that position for 10 – 15 seconds, relax, repeat 10 times and then repeat with the other foot.
Eversion is the motion of moving your foot towards the outside of your body.
With your toes pointing up, turn your foot outwards, away from your other foot. Hold in that position for 10 – 15 seconds, relax, repeat 10 times and repeat with the other foot.
Flexing – Up and Down
Up – Point your toes upward like you are trying to touch your toes to the front of your shin, bending at the ankle. Hold this position for 10 – 15 seconds, and relax. Repeat 10 times. Repeat with the other foot.
Down – Point your foot and toes downward , bending at the ankle. Hold this position for 10 – 15 seconds, and relax. Repeat 10 times. Repeat with the other foot.
Keeping your ankles still, spread your toes as far apart as possible. Hold this position for about 5 seconds and then relax. Repeat 10 – 15 times with both feet.
Place a ball or bottle, a cold drinks can may be good, underneath the heel of one foot and roll it to the ball of the foot, then back to the heel. Repeat this 10 – 15 times and repeat on the other foot.
Towel Pick up
Place a towel on the floor in front of the chair. Place your foot flat on the towel and curl your toes to grab the towel and scrunch it up. Repeat 10 – 15 times and repeat with the other foot.
Using a wall or table for support rise onto your tiptoes and hold this position for 10 – 15 seconds and relax down. Repeat 10 times. Try to make the down action slower than the raise i.e. if it takes the count of 1 to raise then try to lower for the count of 3.
Stand with the ball of one foot on the edge of a stair. Reach for the step below with your heel until you feel a stretch in the arch of your foot. Hold this position for 10 – 15 seconds, relax, repeat 3 times and then change to the other foot.
If you feel discomfort at any stage then stop the exercise.
Trying to get outside and walk at least once a day will be great exercise for our feet. Walking barefoot around the house, outside on the grass or in the sand, will be great for your feet but also for your soul!
Maybe try a massage!
The information on this site is provided for your information only and is not intended as a substitute for the advice provided by your GP or other healthcare professional. The information should not be used for diagnosing or treating a health problem or disease.