Toe and Foot Exercises

    Auteur: Podiatre Montreal

    Why do toe and foot exercises?

    When it comes to health, we often hear the adage “prevention is better than cure”. This is also true for the health of your feet: prevention prevents many problems. Regardless of your age, and especially if you find yourself in a clientele at risk of developing a foot problem (frequent wearing of high heels, heredity, etc.), foot exercises are relevant and beneficial for you.
    Toe stretching, arch strengthening exercises and big toe stretches are a few examples of habits to include in your routine. This is what can make the difference between developing or not developing imbalances such as stiffening the foot.

    Preventing foot injuries is important for those who want to maintain a healthy lifestyle. Since your feet support you wherever you go, taking good care of them is important.

    Activation of the plantar arch

    The arch of the foot (also called the arch of the foot) is the portion underneath your foot, between the toe area and the heel. The muscular and fibrous tissue in the arch of the foot exerts a considerable amount of effort in a day for an active person of any age. Arch strengthening exercises are among the most important foot exercises prescribed at the clinic.

    By activating the arch of the foot, you offer your feet optimal protection against the development of problems such as plantar fasciitis. The muscle fibers and fibrous tissues of the joints in this area are most effective when they are “awake”; that is, when they are fully performing their roles of protecting the joints and propelling the foot forward.

    Arch Activation Exercise

    On a towel or yoga mat, place your foot on the floor so that the pressure points are distributed over your toes and heel.

    Hold this position for a few seconds, engaging your muscles on the underside of your foot – as if your goal was to maximize the arch under your foot. Relax, breathe and repeat for a few repetitions.

    Tip: Use this time to stretch your toes, with emphasis on stretching the big toe. Use elastic bands for the toes for optimal stretching.

    Using the soft ball

    Standing with your heel on the ground, make a point with your foot on a small soft ball, stable against a wall. With your toes, press down on the soft ball, as if you wanted to crush the ball against the wall.

    Keep your toes in claws at all times. Do the exercise on each side a few times, 30 seconds per repetition.

    Tip: Take advantage of this time to massage your toes, and apply stretching pressure to each toe.

    A bottle of water under the arch of the foot

    This exercise is highly recommended for people with plantar fasciitis. It allows them to considerably reduce local inflammation and pain, while maintaining good mobility in the toes.

    Standing on a yoga mat or a towel, place your foot on a bottle of frozen water. Then roll your foot from front to back for 2 minutes per foot.
    Tip: This exercise for plantar fasciitis is designed to relieve plantar fasciitis symptoms. However, to effectively prevent this condition, other exercises are very effective. For example, rolling a tennis ball in the arch area will help stretch the fascia and reduce the accumulation of adhesions under the foot.

    Stretching for the toes

    Stretching the toes stretches muscle chains in the foot, responsible for effective support of the many joints. Foot stretching of any kind is therefore beneficial for your entire foot and ankle.

    Toe stretching

    On all fours, with the sole of the toe flat on the ground, gradually move your whole body backwards until you feel a good stretch in all the toes. Hold this position for one minute before releasing, and repeat for a few more repetitions.

    This stretch can be used very well for the claw toe and the hammer toe.

    To conclude

    The important thing to remember from this article is that the more you put forward these preventative methods, the more you can avoid problems such as claw toe.

    To stay active and keep up with your favorite activities, allow your feet to follow you! In other words, take care of this often forgotten part of your body, which is essential to most of your movements and hobbies.

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      Podiatre Montréal
      1826 Sherbrooke O,
      Montreal, QC H3H 1E4