Like the hips, the feet get way too little attention when it comes to exercise! We tend to ignore these funny looking paddles below. But think about the work they do, faithfully absorbing our full body weight tens of thousands times each day! Once the feet start hurting, it is often a lengthy and effortful process to get back to health.
Problems that can arise:
- Inflammation of the Plantar Fascia (the tendinous structure at the bottom of your foot) or of the Achilles Tendon
- Bone spurs
- Inflammation of the tendons on the side of your ankle and foot (peronei, anterior tibialis)
The following is a simple way to improve your foot health – The Foot Workout. It is quick, easy and effective and will get your feet more flexible and stronger. Do the workout every day, at least once per day.
Plantar fascia massage
While sitting, place the arch of your foot on some round object, such as a bottle or a can. Some people like to use a frozen water bottle to add the anti-inflammatory effect of ice. Roll your foot forward and backward for a few minutes. Put as much pressure on your foot as you can tolerate. Repeat at least twice a day
Plantar fascia stretch
In a seated position, place one foot on opposite knee. Pull your ankle and toes into extension with one hand and press the thumb of your other hand into the fascia. It's OK if it hurts a little. Hold this position for 30 seconds, then release the pressure and let go of your foot. Move the foot around a bit to get blood to flow through the area. Repeat for as many painful spots as you can identify. Do this is at least 2x per day.
Calf stretch
Stand facing a wall or counter top. Place on foot behind, one in front. Keep the heel of the back foot on the floor and move forward with your hip with your knee kept straight until you feel a stretch sensation in your calf. Hold this position for 30 seconds. Slowly release the tension and come back to neutral. Repeat 5x. Repeat same sequence for the other side.
Hip flexor stretch
Hip flexibility has a major impact on your foot health! Stiff hips = awkward foot movements. To stretch the hip flexors (usual culprits for stiff hips), kneel on one knee with opposite side foot placed in front and both hands placed on that thigh. Keeping your upper body straight, move your hip forward until you feel the stretch in front of your hip. Hold this position for 30 seconds. Slowly come back up and rest for few seconds. Repeat 5x. Repeat same sequence for the other side.
Small foot muscle strengthening
While sitting in a chair, put a towel on the floor in front of your foot. Put your forefoot on the towel. Keeping the heel on the floor, grab the towel with your toes and try to roll it up under your foot. You may not be able to actually roll it all the way up, but keep trying. The effort is working the muscles. Repeat for 2-3 minutes. Repeat sequence on the other side.