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Foot Fitness for Life
Keep Your Feet Flexible
We all know how to keep our biceps in shape, but few of us know
how to keep toes in good condition. They take significant abuse
from the hours we spend on our feet each day, especially in high-heel
shoes. The American Orthopaedic Foot and Ankle Society recommends
doing these simple exercises to strengthen your toes and prevent
foot discomfort. Dancers, runners and, frankly, all shoe wearers,
will benefit from these exercises.
Toe raise, toe point, toe curl: Hold each position
for five seconds and repeat 10 times. Recommended for people with
hammertoes or toe cramps.
Toe squeeze: Use cigarette filters or small corks.
Place them between your toes and hold a squeeze for five seconds.
Do this 10 times. Recommended for people with hammertoes and toe
cramps.
Big toe pulls: Place a thick rubber band around
big toes and pull the big toes away from each other and toward the
small toes. Hold for five seconds and repeat 10 times. Recommended
for people with bunions or toe cramps.
Toe pulls: Put a thick rubber band around all
of your toes and spread them. Hold this position for five seconds
and repeat 10 times. This is especially good for people with bunions,
hammertoes or toe cramps.
Golf ball roll: Roll a golf ball under the ball
of your foot for two minutes. This is a great massage for the bottom
of the foot and is recommended for people with plantar fasciitis
(heel pain), arch strain or foot cramps.
Towel curls: Place a small towel on the floor
and curl it toward you, using only your toes. You can increase the
resistance by putting a weight on the end of the towel. Relax and
repeat this exercise five times. Recommended for people with hammertoes,
toe cramps and pain in the ball of the foot.
Marble pick-up: Place 20 marbles on the floor.
Pick up one marble at a time and put it in a small bowl. Do this
exercise until you have picked up all 20 marbles. Recommended for
people with pain in the ball of the foot, hammertoes and toe cramps.
Sand walking: Any chance you get, take off your
shoes and walk in the sand at the beach. This not only massages
your feet, but strengthens your toes and is good for general foot
conditioning. Watch out for glass!
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Last updated:
November 25, 2003
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