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Exercises and Stretches
Exercises for Flexibility and Mobility: Enhance Foot Health
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Flexibility and mobility are essential for maintaining healthy feet. Regular exercise can strengthen the muscles, improve flexibility, and alleviate pain.
Here are some recommended exercises for foot health:

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:
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Sit up straight in a chair with feet flat on the floor.
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Keep toes on the ground and raise the heels, stopping when only the balls of the feet touch the floor.
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Hold for 5 seconds before lowering the heels.
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In the second stage, raise the heels and point the toes, with only the tips of the big and second toes touching the floor.
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Hold for 5 seconds before lowering.
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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.
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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:
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Sit up straight in a chair with feet flat on the floor.
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Rest the left foot on the right thigh.
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Gently stretch the big toe upward, downward, and to the side using your fingers.
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Hold each position for 5 seconds.
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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:
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Sit in a chair with feet gently resting on the floor.
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Spread the toes apart as far as possible without straining.
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Hold this position for 5 seconds.
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Repeat the motion 10 times.
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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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Sit up straight in a chair with feet flat on the floor.
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Place a small towel on the floor in front of you, with the short side facing the feet.
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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.
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Repeat this exercise five times before switching to the other foot.
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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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Sit up straight in a chair with feet flat on the floor.
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Place an empty bowl and a bowl of 20 marbles on the floor in front of your feet.
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Use only the toes of one foot to pick up each marble and place it in the empty bowl.
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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:
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Find a beach, desert, volleyball court, or any location with sand.
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Remove your shoes and socks.
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Walk on the sand for as long as possible.
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Increase the distance gradually over time to avoid overexertion of the foot and calf muscles.
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