Keep Your Feet Healthy To Prevent Injuries and Foot Pain

We always take our feet for granted. We walk, run, jump and do various things that subject our feet to all sorts of stress and we just ignore them until we get foot injuries. But be aware that some foot injuries if not treated well can lead to chronic foot pain like plantar fasciitis, Achilles tendinitis or bunion pains.

A good way prevent all these conditions is keep your feet healthy by foot exercises. Exercising your foot daily will strengthen your foot muscles and loosen or stretch your tendons and ligaments to keep the structures of your feet at tip-top condition.

Foot exercises are easy to do, no special equipments required.  Some exercises involve sitting down so you can do your foot workout at the office or while on the job.

Stretching exercise. Stretching exercises improve the flexibility of your feet and can help reduce the risk of foot injury. This is best done in the morning before getting off of bed. Think of it as a warm up exercise for your feet in preparation for the activities ahead.

Foot Stretch.  While lying down or sitting on the bed, make circles in the air using your big toe and make them as wide as you can:  20 to 25 rotations clockwise and 20 to 25 counter clockwise.

Stretch and Hold. While on bed in a sitting position with your legs straight, flex your feet as far as you can and hold for 5 seconds, then relax. Repeat 5 times. Next step is to extend your feet doing the same routine.

Strengthening exercises. This exercise help increase the tone of the foot muscles, improving and strengthening the structures of the foot as a whole.

Heel Exercise. Place an exercise band around your foot and pull using your hands. Now push using your foot, and then relax. Do 20 repetitions on each foot. Now do the reverse, loop the exercise band around the leg of a stable furniture, and loop your foot around the band, then pull. Do 20 repetitions for each foot.

Walk On Your Toes and Heels. Simply walk on your toes barefoot for 20 to 25 seconds and rest for 20 seconds. Repeat 8 times. Do the same for the exercise heels, but walk on a soft surface or wear your shoes or soft flip flops.

To learn more on how to prevent foot pain, visit any of the Family Foot and Leg Center, P.A. offices conveniently located in Lee, Collier, and Charlotte County. Call (239) 430-3668 (FOOT) for same day / next day appointment or visit 

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