Focus On Feet

Ever stop to think about the incredible biomechanics packed into those five little digits? Our feet boast 26 bones, 33 joints, and a complex network of muscles, tendons, and ligaments – all working together to support our weight, maintain balance, and propel us forward. They deserve some TLC!

I encourage you to show your feet some love by regularly doing the following exercises.

Toe spreading and squeezing – squeeze your toes together and then spread them as wide as you can. Ideally you want to see space between each toe. You can do these anytime you have your shoes off.  I often do them while watching TV or in the shower. You might find that your toes don’t spread very well but with a bit of perseverance you will be amazed at how quickly that could change. Try to do it 5-10 times on each foot daily.

Toe presses – Press down against the ground with just the big toe (the other toes will probably lift) and hold for 3-5 seconds.  Then do the same with the other four toes letting the big toe lift.  Alternate the movements for 10 repetitions to strengthen the foot muscles. You can do both feet at once or alternate. Try for a week and see if you notice any difference.

Tip Toes – Raise your foot up onto your tip toes pushing your toes into the ground, hold for 3-5 seconds and slowly lower down again. You can do this sitting or standing. If standing you could choose to do one foot at a time to maintain balance or both feet to challenge your balance. I find that I can get a better stretch through my toes by doing one at a time as it allows me to push further into my toes. Try doing 5 – 10 repetitions and add more when you are comfortable with the exercise.

Heel walking – While standing, lift your toes and walk 10 – 15 steps on your heels. This will challenge your balance but will also have you spreading and stretching your toes.