Foot Excercises and Stretches
Strengthen Foot Muscles
Pull the towel under your foot with toes/arch for 3 minutes at a time. Repeat 3 times
Plantar Fascia Stretch
Fill a small plastic water bottle with water and freeze. Roll bottom of foot on frozen bottle for 10 minutes. Wait 50 minutes before repeating. Repeat 3 times throughout the day.
Heel Cord Stretch
Sitting on the table or ground, hold your leg straight out in front of you. Loop a towel or belt around the ball of your foot, holding the ends with one hand. With knee slightly bent, steadily pull the towel or belt toward you to stretch your calf muscles. Hold for 30 seconds and then relax. Repeat 10 times, 3 times daily.
Achilles Stretch
Face wall, about two paces away and with one foot in front of you. Keeping both heels flat on the floor, lean forward into the wall stretching out your calf. Hold for 30 seconds then relax, repeat 10 times, 3 times daily.
As always, you can contact our office to answer any questions or concerns.
1. Don't ignore foot pain. It's not normal. If the pain persists, contact our office.
2. Inspect your feet regularly. Pay attention to changes in color and temperature. Look for thick or discolored nails (a sign of developing fungus), and check for cracks or cuts in the skin. Peeling or scaling on the soles of feet could indicate Athlete's Foot. Any growth on the foot is not considered normal.
3. Wash your feet regularly, especially between the toes, and be sure to dry them completely.
4. Trim toenails straight across, but not too short. Be careful not to cut nails in corners or on the sides; it can lead to ingrown toenails. Persons with diabetes, poor circulation, or heart problems should not treat their own feet because they are more prone to infection.
5. Make sure that your shoes fit properly. Purchase new shoes later in the day when feet tend to be at their largest, and replace worn out shoes as soon as possible.
6. Select and wear the right shoe for the activity that you are engaged in (e.g. running shoes for running).
7. Alternate shoes -- don't wear the same pair of shoes every day.
8. Avoid walking barefooted. Your feet will be more prone to injury and infection. At the beach or when wearing sandals always use sunblock on your feet as the rest of your body.
9. Be cautious when using home remedies for foot ailments. Self-treatment can often turn a minor problem into a major one.
10. If you are a diabetic, contact our office and schedule a check-up at least once a year.