📋 Table of Contents
Get Moving with Foot Exercises
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- Start with some foot exercises, says Irene Davis, a professor of physical therapy and rehab sciences at the University of South Florida.
- People have these amazing muscles in their feet that can help with the pain.
- Regularly exercising your feet and ankles has been shown to reduce the risk of injury, prevent and alleviate pain and improve overall foot health, says Dr. Adam Tenforde, an associate professor of physical medicine and rehabilitation at Harvard Medical School.
- Foot care experts share six exercises to try at home.
• Consult with your healthcare provider if you have questions, experience pain or have preexisting foot conditions like bunions, plantar fasciitis or achilles tendonitis. •
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Foot Exercises to Try
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- Exercise 1: Foot doming
- Exercise 2: Wall stretches
- Exercise 3: Toe spreads
- Exercise 4: Toe Yoga
- Exercise 5: Calf raises
- Exercise 6: Hold hands with your feet
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| Exercise | Description | Benefits |
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| Foot doming | This exercise targets the “foot core,” the muscles that work together to stabilize the foot for dynamic movement. | Improves foot stability and reduces the risk of injury. |
| Wall stretches | This exercise is especially helpful if you suffer from plantar fasciitis and can improve blood flow to your feet. | Relieves pain and increases blood flow to the feet. |
| Toe spreads | This exercise can help improve flexibility and motor control, protect against bunion pain, and increase foot stability. | Improves flexibility and motor control, and reduces the risk of bunion pain. |
| Toe Yoga | This exercise strengthens the toe muscles, improving balance and foot stability. | Strengthens toe muscles and improves balance and foot stability. |
| Calf raises | Mimics the propulsive phase of walking or running, strengthening the stabilizing muscles and ligaments of the foot and ankle. | Strengthens the stabilizing muscles and ligaments of the foot and ankle. |
| Hold hands with your feet | This exercise helps loosen tension in the foot and joints, preparing the feet for work and thank them for their hard work. | Relaxes the foot and joints, and shows gratitude for the feet’ hard work. |
Tips and Tricks
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- Start with just one exercise and gradually add more as you build strength and endurance.
- Practice exercises regularly to see consistent results.
- Don’t be discouraged if you have limited mobility at first – over time, your muscles should get stronger and you should be able to stretch wider.
- Consult with your healthcare provider if you have questions or concerns.
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Conclusion
Strengthening your feet through exercise can help reduce the risk of injury, alleviate pain, and improve overall foot health. By incorporating these simple exercises into your daily routine, you can say goodbye to sore, achy feet and put your best foot forward.
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