Aim to incorporate the following three exercises, provided by Metrou and Pedersen, into your daily routine. Doing them first thing in the morning is a great way to shake off stiffness in your feet and ankles, but work them in anytime you can do them consistently.
Toe Spreads
• To the best of your ability, spread your toes apart from each other. Try to use only the strength of your foot muscles to create space between your toes.
• Relax and allow your toes to return to their resting position.
• Repeat 10 times per foot.
Toe Waves
• Raise your toes off the floor. Press only your big toe down, keeping the four other toes elevated. Then elevate your big toe while pressing the other four toes to the floor. Repeat five times per foot.
• Next, raise your toes off the floor. To the best of your ability, try moving each toe individually: Lower each toe, one by one, back to the floor. Reverse the movement: Raise each toe back off the floor, one toe at a time.
• Repeat five times per foot.
Step Downs
• Stand with both feet on one step of a staircase, facing the lower landing. Hold on to the handrail for balance.
• Lower your right foot and touch the next step below with your entire sole while keeping your left foot down fully on the original step.
• Hold this position for a moment, then step your right foot back up to meet your left.
• Repeat 10 times per foot.
Best Foot Forward
Foot weakness is a predictor of both impeded mobility and your risk of falling as you age. See “3 Essential Exercises to Increase Foot Strength and Mobility,” from which this article was excerpted, for more.
Comments (1)
Excellent advice to strengthen toes to keep them from getting “rusty.” Strong feet/toes and strong hands/fingers are as important as heart, lungs, etc.