Exercising your toes may be the last item on your priority list, but toe stretches can help improve mobility, reduce discomfort, and support better alignment in the feet. These exercises are especially helpful for people who spend long hours standing or wear shoes that compress the toes. Common toe stretches include lifting the toes, spreading them apart, and curling them under to engage the muscles and tendons that support toe function. Certain exercises may also benefit people with bunions, hammer toe, or plantar fasciitis by easing tension and improving foot strength. Repeating each stretch several times helps improve range of motion in the joints that connect the toes to the rest of the foot. Although these toe stretches can improve symptoms, they do not correct bone misalignment or structural problems. A podiatrist can determine whether additional treatment, including surgery or custom orthotics, is needed for long-term relief. If you are experiencing toe pain, it is suggested that you make an appointment with a podiatrist for a diagnosis and treatment.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Corinne R. Kauderer, DPM from Dyker Heights Foot & Ankle. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.

• Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
• Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
• Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
• Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.

If you have any questions, please feel free to contact one of our offices located in Brooklyn, NY and Old Bridge, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.