You rely on your feet all day, every day to get you where you’re going and support your every move. That’s a lot to ask of those two small body parts.
You can’t just ignore your feet and expect them to stay healthy. Just like the rest of your body, your feet need proper care to function at their best.
Why strong, flexible feet are important
Your feet are literally the foundation of your body. Every move you take puts pressure and stress on them. When you walk, your feet absorb about 3 pounds of pressure for every pound of your body weight. For a 150-pound person, that adds up to 450 pounds of pressure with each footstep. Your feet need to be strong to sustain that kind of pressure without getting injured.
If the muscles in your feet are weak, your feet are less stable. Unstable feet make for a wobbly foundation. An unstable base affects your balance and increases your risk of falling or other injuries.
Flexibility is also an important part of your overall foot health. When your feet and toes can’t bend and flex fully, your whole body feels the effects. A stiff foot changes your walking gait. And even small alterations to your gait can lead to problems with your ankles, knees, hips and back.
The best exercises for strengthening your feet
Your feet get a workout every time you walk. But to better support the steps you take, the muscles in your feet need some specific strengthening moves. Work in five to 10 repetitions of these exercises before a workout (or even while you’re watching television).
- Toe rise: Stand with feet hip-width apart and hold onto the back of a chair. Slowly rise onto your tippy toes and back down. If that feels easy, try doing it on one leg at a time.
- Toe splay: Sit in a chair with your feet flat on the floor. Spread your toes apart as far as you can, hold for five seconds, then relax.
- Towel scrunch: Sit in a chair with feet flat on the floor and a small, thin towel (such as a kitchen towel) underfoot. With one foot at a time, use your toes to grab and scrunch up the towel and then release.
- Marble pick-ups: Sit in a chair with feet flat on the floor and several marbles on the ground near your feet. Use your toes to pick up one marble at a time.
- Foot alphabet: While sitting in a chair, extend one leg out in front of you. Use that foot to draw the letters of the alphabet in the air. Repeat the alphabet with the other foot.
Stretches for healthy, flexible feet
Stretching your feet not only keeps them flexible and functioning better, it also makes them feel good. Try these moves after a workout or at the end of a long day on your feet.
- Big toe stretch: Sit in a chair and place one foot on your opposite thigh. Use your hand to stretch your big toe front and back and side to side. Hold each stretch direction for five seconds, then repeat on the other foot.
- Calf stretch: Stretching your calf also stretches the tendons that run under the heel and arch of the foot. Stand facing a wall, placing your hands on it for support. Stand on your left foot and move your right leg back about 12 inches. Bend your left knee to get a stretch in your right calf. Bending your right knee slightly can provide a deeper stretch. Repeat on the other side.
- Arch massage: Place a small massage ball or golf ball on the floor, under the arch of your foot. Roll it under your foot, back and forth or in circles.
- Toe curl: Sit with both feet flat on the floor. Raise the heel of one foot and curl your toes under (so that the tops of your toes press against the floor). Unroll and repeat several times on each foot.
Taking good care of your feet will make them stronger, healthier and better able to support your every move.
