You do curls for your biceps and lunges for your quads, but are you doing exercises to improve foot health? If not, it’s time to start! The bones, muscles, and soft tissues of your feet and ankles will benefit from exercises to promote strength and flexibility.
Walk for Strength
The single best exercise you can do for your feet is walking. With every step, you put your foot through its full range of motion, toning muscles and stretching ligaments and tendons. Further, walking is beneficial for cardiovascular health and can improve circulation, muscle tone, and mood. Get outside if you can. If the weather doesn’t permit a stroll in the park, head to a local mall (skip the food court!) or spend a few minutes on the treadmill.
Stretch to Improve Flexibility
Many patients find that increasing flexibility improves balance, which can help prevent falls that can cause foot and ankle injuries. Jason Grossman, DPM recommends the following at-home exercises to maximize flexibility.
- Sitting in a chair, warm up by drawing your foot toward you in interlacing your fingers between your toes. Squeeze your fingers with your toes, then use your fingers to spread your toes apart. Repeat 5 times on each side.
- Point your toes, then flex your ankles. This will help stretch out all the small muscles on the bottom of your feet. Repeat 10 times on each side.
- Loosen your ankles by rolling toward the outer edge of the foot, then the inner edge. Repeat 10 times on each side. Again, if balance is an issue, hold onto a stabilizing prop.
If you’re concerned about strength, flexibility, balance, or anything else related to the health of your feet, it’s time to visit the foot doctor. With years of specialized training and experience, your podiatrist is the best medical professional to address any issues related to your feet, ankles, and lower legs. Call Advanced Feet and Ankle Care at (732) 679-4330 or click here to schedule a convenient appointment with Dr. Jason Grossman in our comfortable, modern Old Bridge and Sayreville offices. Dr. Grossman will thoroughly examine your feet, accurately diagnose any current or potential areas of concern, create an individualized treatment plan, and offer comprehensive follow up.