Exercises and Stretches

Toe Raise, Point, and Curl

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This exercise targets all parts of the feet and toes, promoting strength and flexibility.

 

To perform this exercise:

1. Sit up straight in a chair with feet flat on the floor.

2. Keep toes on the ground and raise the heels, stopping when only the balls of the feet touch the floor.

3. Hold for 5 seconds before lowering the heels.

4. In the second stage, raise the heels and point the toes, with only the tips of the big and second toes touching the floor.

5. Hold for 5 seconds before lowering.

6. For the third stage, raise the heels and curl the toes inward, with only the tips of the toes touching the floor. Hold for 5 seconds.

7. Repeat each stage 10 times to improve flexibility and mobility.

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Big Toe Stretch

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This exercise aims to maintain a wide range of motion in the big toe and relieve pain caused by tight shoes.

 

To perform this exercise:

1. Sit up straight in a chair with feet flat on the floor.

2. Rest the left foot on the right thigh.

3. Gently stretch the big toe upward, downward, and to the side using your fingers.

4. Hold each position for 5 seconds.

5. Repeat 10 times before switching to the other foot.

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Exercises for Strength:

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Toe Splay

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The toe splay exercise improves control over the toe muscles. It can be performed on both feet simultaneously or alternate feet, based on individual comfort.

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To perform this exercise:

1. Sit in a chair with feet gently resting on the floor.

2. Spread the toes apart as far as possible without straining.

3. Hold this position for 5 seconds.

4. Repeat the motion 10 times.

5. Once strength is built, loop a rubber band around the toes for added resistance and challenge.

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Toe Curls

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Toe curls strengthen the flexor muscles of the toes and feet, promoting overall strength.

To perform this exercise:

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1. Sit up straight in a chair with feet flat on the floor.

2. Place a small towel on the floor in front of you, with the short side facing the feet.

3. Position the toes of one foot on the short side of the towel and try to grasp the towel between the toes, pulling it toward you.

4. Repeat this exercise five times before switching to the other foot.

5. For an extra challenge, weigh down the opposite end of the towel with an object.

 

Marble Pickup

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The marble pickup exercise increases strength in the muscles on the undersides of the feet and toes.

To perform this exercise:

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1. Sit up straight in a chair with feet flat on the floor.

2. Place an empty bowl and a bowl of 20 marbles on the floor in front of your feet.

3. Use only the toes of one foot to pick up each marble and place it in the empty bowl.

4. Repeat using the other foot.

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Sand Walking

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Walking barefoot on sand is an excellent way to stretch and strengthen the feet and calves. The soft texture of sand adds to the physical demands of walking.

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To perform this exercise:

1. Find a beach, desert, volleyball court, or any location with sand.

2. Remove your shoes and socks.

3. Walk on the sand for as long as possible.

4. Increase the distance gradually over time to avoid overexertion of the foot and calf muscles.

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