Foot Stretches to Support Strength, Flexibility, And Comfort

Plantar Fascia Stretch

This stretch focuses on the thick band of tissue that runs along the bottom of your foot.

• Sit down and cross one foot over the opposite knee
• Gently pull your toes back toward your shin
• You should feel a stretch along the arch of your foot
• Hold for 20 to 30 seconds
• Repeat 2 to 3 times on each foot

Plantar fasciitis: This stretch can help reduce tension and discomfort linked to plantar fasciitis, especially first-thing in the morning or after activity.

Calf Stretch

Tight calves will place extra strain on the feet and heels. They can even make your feet flatter as you walk.

• Stand facing a wall with one foot forward and one foot back
• Keep your back heel flat on the floor
• Bend the front knee while keeping the back leg straight
• Hold for 20 to 30 seconds
• Switch sides and repeat

Plantar fasciitis: Improving calf flexibility can reduce stress on the plantar fascia and support better heel comfort.

Seated Towel Stretch

This stretch is gentle and works well before standing or walking.

• Sit on the floor or a chair with your leg extended
• Loop a towel around the ball of your foot
• Gently pull the towel toward you while keeping your knee straight
• Hold for 20 to 30 seconds
• Repeat 2 to 3 times per foot

Achilles tendinitis: This stretch helps maintain flexibility in the foot and Achilles tendon, which may ease plantar fasciitis symptoms.

Toe and foot mobility stretch

Keeping the toes mobile supports balance and overall foot function.

• Sit or stand comfortably
• Spread your toes apart as wide as possible
• Hold for 5 seconds and relax
• Repeat 10 times

Metatarsalgia: Improved toe mobility can help reduce stiffness and strengthen the muscles around the front of the foot.

Tibialis Posterior Heel Raise

This strengthening exercise targets the tibialis posterior muscle, which plays an important role in arch support and foot stability. Refer to the attached image for proper positioning.

• Wear your shoes and orthotics
• Place a ball between your heels and gently squeeze to hold it in place
• Keep your toes pointed slightly outward in a small V shape
• Slowly rise up onto your toes while squeezing your heels together
• Do not let the ball drop
• Lower back down with control
• Repeat 10 times or until fatigued

Fallen arches: Strengthening the muscles that support the arch can significantly help with longer walking and standing activities.

Starting the year with consistent foot stretches and strengthening exercises can make a noticeable difference in your lower extremity comfort. These movements take less than 10 minutes and can be done at home with little to no equipment. If foot pain persists or limits your activity, or if you aren’t sure where to start, your clinical team at BioPed can assess your needs and recommend personalized treatment options. A small daily commitment can go a long way toward keeping your feet strong, supported, and ready for whatever the year brings.

The post New Year, New Routine: Foot Stretches That Support an Active Lifestyle appeared first on Relieve Foot Pain & Leg Pain.

Our feet are a complex part of our body with dozens of bones, ligaments, and muscles.  The body’s muscles have an agonistic and an antagonistic action.  In other words, for active movement to occur in our body, one muscle pulls in one direction, and the other pulls in the opposite direction.  When it comes to our toes, this creates movement such as flexion and extension.  If the muscles attached to the toes are unbalanced and one pulls more than the other, a toe deformity can occur.

What is a hammer toe?

A hammer toe describes a toe that is bent at the first “knuckle” or joint from the base of the toe, causing the tip of the toe to contact the ground, instead of the padded, pulpy underside.  A hammer toe can develop on any toe on the foot, but most commonly affects the second toe.  Pressure and friction can cause calluses or corns and subsequent pain and discomfort on the tip of the toe and / or on the top of the toe joint. Toenails are also at risk of injury and damage, which can lead to thickening or ingrown toenails.

What causes a hammer toe?

• Genetics
• Toe injury
• Ill-fitting footwear
• An issue with how the foot moves when walking, causing an imbalance of the muscles around the toes as they compensate due to foot instability

 What can help a hammer toe?

• If a hammer toe is mobile and can be moved and straightened, a toe prop can be worn to help “prop up” the tip of the toe and reduce contact with the ground.  Toe props are typically made of silicone and are available off-the-shelf or can be custom made.  They are functional devices that can help straighten the toes when standing and walking.  Toe props help offload the pressure and friction on the tips of the toes and reduce the likelihood of painful callus, corns, and wounds.
• Over time, joints may develop arthritis, stiffening and becoming rigid and fixed in a bent position.  When this happens, silicone toe sleeves can be worn over the toe to protect the skin over a bent joint.  Sleeves provide a buffer between the skin and footwear, reducing friction and discomfort.
• Hammer toes can make finding comfortable footwear challenging.  Footwear with an extra depth toe box will accommodate toe deformities and allow toes to move freely.

How can BioPed Footcare help with a hammer toe?

Left untreated, the pressure caused by a hammer toe can pose a more serious risk to your health. Without proper treatment to reduce pressure, skin breakdown and ulcers may develop. A foot ulcer is an open wound that can extend from the surface of the skin into deeper structures of the foot.  They can be difficult to treat, particularly in people with diabetes, and can even lead to an amputation.

The lower limb clinicians at BioPed Footcare can help you find the right footwear that fits well and is suitable for your feet and toes.  Custom foot orthotics are also effective at correcting issues in lower body mechanics that can lead to unwanted foot issues.  If your skin or nails are bothersome, BioPed’s medical footcare clinicians can provide treatment and an array of solutions to help you do more in life!

The post What are Hammertoes? appeared first on Relieve Foot Pain & Leg Pain.

The post How Can A Chiropodist or Footcare Nurse help me with my feet? appeared first on Relieve Foot Pain & Leg Pain.