Have a Seat…and Do Some Exercises for Foot Health
If you are working out regularly – and, hopefully, you are – you probably go to the gym or a yoga studio to get your exercise. Maybe you head outside for a brisk walk. But what if we told you that you could do exercises to improve foot and ankle health while you sit on the couch and watch tv? It sounds too good to be true, but it’s real. Many seated exercises can relieve arthritis or plantar fasciitis discomfort, improve flexibility and range of motion, and boost overall muscle strength. Here are three you should know.
For pain relief, try the Toe Extension:
Cross your left ankle over your right knee in a chair with your feet on the floor. If you can, interlace your right fingers and your left toes. Hold on to your toes with your hand if this is a challenge. Pull the toes toward the ankle gently. Hold for a few seconds. Use your thumb to massage the arch of the foot. Gently put your foot back on the floor. Repeat 10 times on each side.
For flexibility and range of motion, do a Big Toe Stretch:
The position for this exercise is much like the Toe Extension. Sit in your chair with your feet on the floor and cross your left ankle over your right knee again. This time, use your fingers to stretch the big toe up, down gently, and side to side. Hold each position for up to five seconds. Repeat 10 times on each side. See if you like the feeling of rolling the toe in the socket or stretching it away from the foot.
For strength, do some Toe Curls:
Place a small towel or dishcloth on the floor in front of your chair and return to your starting position, sitting straight with feet on the floor. You can make the exercise more challenging by putting a weight on the far end of the towel. Try to grab the towel with your toes and drag it toward you. Repeat five times with each leg.
Keep feet and ankles in great shape. See your podiatrist regularly. Call the friendly My Chicago Foot Expert staff at (773) 561-8100 or click here to schedule an appointment with Cook County podiatrist Stavros O. Alexopoulos, DPM, in our modern, comfortable Ravenswood office today.
