We tend to take for granted the health of our feet until something goes wrong. However, by the time a foot injury or condition is discovered, it can require regular treatment and an adjustment to our lifestyle.
It’s important to avoid getting injuries in your feet by taking preventive measures. Doing this can help prevent them from developing in the first place. One of the most effective ways to maintain healthy feet and heels is by performing foot exercises. These are simple exercises that can be done at home or in your office.
1. Towel Curls
This exercise targets the core of your foot muscles. To perform this exercise, place a towel on the floor and curl both of your toes toward the towel. Repeat the exercise five to 10 times. You can switch feet if you want to do it again.
2. Heel Raises
This exercise can help stabilize the ankle joints and prevent injuries such as ankle sprains. It can also improve coordination and balance. Heel lifts or raises are performed by lifting one’s heels as high as they can while letting them rest for five seconds between sets.
3. Toe Spread
Rest your feet on a chair and flex your toes as far apart as possible. With a tight grip, squeeze both of your toes together as if they are being held in a tight squeeze. Repeat this exercise five to 10 times.
4. Frozen Can Roll
For this exercise, place your foot on top of a frozen beverage container or juice can. Roll your foot along the container until it reaches the top. Repeat this process five to 10 times.
5. Outward and Inward
This exercise can help with balance by having both feet pointed toward one another. While standing, shift your feet so that the one on the left side of the floor is facing outwards, while the one on the right side is facing inward. Keep in mind that this move can be challenging for people with poor coordination and balance.
Don’t Forget to Let Your Feet Rest
Like other parts of our body, your feet need rest sometimes. It’s important to rest regularly, especially if you have a job or hobbies that require you to perform strenuous activities. Resting can help prevent injuries from developing.
Before you start an exercise, you should consult a podiatrist to determine if you have any injuries or conditions that could affect your feet. A podiatrist can help you identify the best exercises for your specific needs.
The team at Tievsky Podiatry is dedicated to providing the best possible care for our patient’s feet. We treat a wide range of conditions and injuries, including those that are commonly referred to as diabetes and arthritis. We also provide preventive care, which means that we take the necessary steps to prevent issues from arising in the first place.