January 2025

Flat feet can lead to discomfort and misalignment, but specific stretches can help strengthen the muscles in the feet and improve their arch. One effective stretch is the toe curl, which involves sitting with feet flat on the floor and using the toes to pick up a towel or small object. This exercise helps strengthen the muscles that support the arch. Another helpful stretch is the calf stretch, where you stand with your hands on a wall, one foot forward and the other behind, pressing the heel of the back foot into the ground to stretch the calf and Achilles tendon. Regularly practicing the arch lift can also be beneficial, where you lift the arches while keeping the toes and heels grounded. These stretches combined with exercises for the foot muscles, can help improve posture, alleviate discomfort, and support healthier foot function. If you have flat feet, it is suggested that you are under the care of a podiatrist who can offer relief and treatment solutions with custom orthotics.

Why Stretching Is Important for Your Feet

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Cary Golub, DPM from New York. 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 to determine 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 exercise, 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 to ice and rest the foot. It is advised that you then see a podiatrist for help.

If you have any questions, please feel free to contact our offices located in Williston Park, and Long Beach, NY . We offer the newest diagnostic and treatment technologies for all your foot care needs.

The feet are the foundation of the body, making their care essential for overall health and mobility. Exercise is beneficial, but it is important to protect your feet from overuse and injury. Incorporating cross-training into your routine will help reduce repetitive impact on specific areas of the feet, lowering the risk of stress-related injuries. Always begin workouts with a proper warm-up to prepare muscles and joints, and finish with a cool-down and stretching to improve flexibility and circulation. These simple practices can help to prevent stiffness, soreness, and strain. If you have any foot problems, see a podiatrist promptly.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries and build strength. If you have any concerns about your feet, contact Cary Golub, DPM from New York. Our doctor can provide the care you need to keep you pain-free and on your feet.

Exercise for Your Feet

Exercise for your feet can help you gain strength, mobility and flexibility in your feet. They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important, and we often forget about them in our daily tasks. But it is because of our feet that are we able to get going and do what we need to. For those of us fortunate enough to not have any foot problems, it is an important gesture to take care of them to ensure good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rises, lifting off the floor doing reps and sets, and flexing the toes. It is best to speak with Our doctor to determine an appropriate regimen for your needs. Everyone’s needs and bodies are different, and the activities required to maintain strength in the feet vary from individual to individual. 

Once you get into a routine of doing regular exercise, you may notice a difference in your feet and how strong they may become.

If you have any questions please feel free to contact our offices located in Williston Park, and Long Beach, NY . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.