Arlington Podiatry Center
611 South Carlin Springs Road
Arlington, VA 22204
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30-Minute Foot Workout
Your feet work hard. They support your total body weight. They absorb the shock of your body pounding against the ground and adjust to the many different surfaces you walk or run on. Each foot contains 26 bones, 33 joints, and many different muscles, tendons, and ligaments.
If any of those bones, joints, or soft tissues are out of place or working incorrectly they can cause your foot to have pain. If you have a medical problem such as diabetes, improper foot biomechanics can cause a serious health risk.
There are many different exercises that can help you strengthen the muscles of your feet. The three contained in this article are just an example of how simple stretching and flexing can help.
The Heel-Toe Wiggle
Sit on a chair with feet flat on the floor and shoes removed. With heels remaining on the floor, raise the fore-foot and toes as high as you can and move them to the right. Bring the toes back down to the floor and raise your heels as high as you can. Move them to the right until they are parallel with your toes. Bring your heels back down to the ground. Repeat the process to the left. Do this for approximately ten minutes.
The Foot Loop
Lie on your back. Loop a towel or other long cloth under one foot. Keeping your knee straight, pull your toes toward your head and hold for five seconds. Then push your toes down against the cloth as far as you can and hold for five seconds. Relax your foot and pull the side of the cloth on the outside so that your foot bends sideways out for five seconds, then pull the other side of the cloth so that your foot bends sideways in for five seconds. Repeat with the other foot. Do for approximately ten minutes.
The Foot Grabber
Place a dishcloth or towel flat on the floor. Sit in a chair with your feet on one end of the cloth. Curl your toes and pull the cloth under your feet. As you release, point only your toes up and spread them out as far as you can. Lower them back onto the cloth for the next grab. Repeat the process, spreading the cloth back out as necessary. Do for approximately ten minutes.
By doing these simple exercises for 30 minutes each morning, you can strengthen your feet and toes and lessen the likelihood of developing serious muscular/skeletal problems.