Six Ways to Prevent Foot Pain and Injury
Foot pain and aching joints can often be improved with simple exercises aimed at increasing strength and flexibility. Much in the same way that athletes stretch before a game or race, it’s important to take time out to focus on your feet once in a while.
These six exercises will strengthen muscles, soothe aching joints and prevent pain. Performed regularly they can prevent injury and keep your feet happy and healthy.
Marble Pickups – Use your toes to pick up marbles from the floor and place them into a cup or bowl. This will strengthen foot muscles, help arthritic joints and ease discomfort due to bunions or hammertoe. Start with five minutes of exercise and work up to ten.
Arch Rolls – While sitting, use the arch of your foot to roll a tennis ball back and forth. This can ease heel pain and loosen tight arches.
Towel Scrunches – Place a towel on the floor and use your toes to grab and release. Repeat five to ten times to strengthen mid foot muscles and ease pain from plantar fasciitis.
Toe Stretches – Cross one leg over the other and use your hands to stretch the toes and hold for ten seconds. Repeat three times on each foot. Toe stretches primarily improve flexibility of the bottom of the foot and have significant benefits for those suffering from plantar fasciitis.
Toe Writing – While sitting or lying down, use your toes to write the alphabet in the air. As whimsical as it sounds it’s highly beneficial at increasing the range of motion which in turn improves flexibility.
Calf Stretches – Stand 12 to 24 inches away from a wall and place your palms on it. Gently bend one knee and allow it to move closer to the wall while keeping your feet flat on the ground. By keeping the foot flat, the calf muscle and Achilles tendon are stretched.
Crandell, S. (2010, March). Saving soles. AARP Magazine, Retrieved from http://www.aarp.org/health/conditions-treatments/info-02-2010/saving-soles.html
