Every day, a great deal of demand is placed on your feet. Did you know each of your feet has 33 joints, 26 bones, and more than 100 muscles? That’s a lot of moving parts so it’s not surprising that there are common problems that plague your feet.
To help strengthen and stretch your foot, these simple exercises help treat achy feet and prevent chronic foot pain and injuries.
Dr. Jamshidinia at Century City Medical Plaza is a board-certified foot surgeon trained in all areas of ankle and foot surgery in Beverly Hills. He is Board Certified by the American Board of Podiatric Surgery and a Fellow of the American College of Foot and Ankle Surgeons.
Foot Exercise #1: Foot Roll
Roll your foot over a foot roller to prevent and treat plantar fasciitis. Instead of using a frozen water bottle, a foot roller can withstand bodyweight and cradle the foot to massage both sides of the arch.
Just place the foot roller underneath the heel of one foot. Roll to the ball of the foot, then back to the heel. Repeat this 10 times, then switch to the other foot. This can be performed standing or sitting.
If you do not have a foot roller, take a golf ball or tennis ball and roll it back and forth from your toes to your heels.
Foot Exercise #2: Calf Stretch
Your heel is interconnected to the plantar fascia at the bottom of your feet and the Achilles tendon. If the Achilles tendon pulls up, the plantar fascia moves as well. Stretching your calf allows you to reorient the heel.
Just prop the ball of one foot against a wall with your heel grounded. Lean it toward the wall and hold for 15 seconds. Switch to other foot.
Foot Exercise #3: Calf Raise
If you feel pain or stiffness behind your heel and up into your calf muscle, you need to spend more time lengthening the muscle.
Stand in front of a wall with your feet at hip width. Rest your hands on the wall for balance and lift your heels as high as you can and hold at the top for 3 seconds. Slowly, release your heels ack down to the floor. Repeat 15 times.
Foot Exercise #4: Toe Stretch
Your toes provide balance and support when you walk, stand or run. They exert pressure integral to foot movement. They help your feet bear the weight of your body when you walk and help increase the overall length of your foot.
Sit in a chair, right leg crossed over left thigh. Interlace your left fingers with right toes and squeeze your fingers and toes together for 10 seconds, then stretch the wide for 10 seconds. Repeat 3 times and switch to other foot.
Foot Exercise #5: Towel Stretch
Stretch the Achilles tendon and the soles of your feet to release your muscles and tension in your foot. Sit down on the floor, legs stretched in front of you. Loop a rolled-up towel (or exercise band if you have one handy) beneath the ball of your right foot. Keeping your leg straight, gently pull towel toward you and hold 20 to 30 seconds. Repeat 3 to 5 times, then switch sides.
Foot Surgery in Beverly Hills
If you suspect that you are experiencing any tendon injuries, consult your doctor to look at your bones via X-ray or MRI and schedule a foot surgery in Beverly Hills today. Other tests may also be conducted to isolate the problem.
For concerns regarding common foot injuries do not hesitate to contact us today!