Effective Toe Stretches

If you exercise regularly, you know how important it is to stretch your muscles, tendons, and ligaments before and after your workout. Stretching can reduce the chances of injury as well as minimize any pain, cramps, or other problems like plantar fasciitis that arise when you put your body through a tough workout.

But your feet and toes have muscles, ligaments, and tendons too. Even if you’re focused on your quads, your core, your glutes, or other more prominent muscle groups, don’t forget that your feet and toes get a workout every single day with every step you take.

As is the case throughout the body, many foot and ankle problems are due to inflammation and other issues with the muscles in your feet. The same benefits of stretching your muscles that apply before and after your workout – improved flexibility, mobility, and strength – also apply to your feet and toes.

Here are four simple and easy toe stretches you should incorporate into your lifestyle. Ideally, you should do these stretches in bare feet and aim to do ten repetitions each time:

Toe Lift

  • Sit down with your feet flat on the floor.
  • Raise your toes and try to get all of them to the same height.
  • Hold for five seconds and then lower your toes.

Toe Lift and Spread

  • Sit down with your feet flat on the floor.
  • Raise your toes and try to get all of them all to the same height.
  • When your toes are raised, spread them as far apart as possible.
  • Hold for five seconds.
  • Relax your toes and lower them back down.

Toe Flex

  • With your feet shoulder-width apart, stand next to a wall or other hard upright surface.
  • Steadying yourself with your hands, flex the toes of one of your feet as you press them against the wall. Hold for five seconds.
  • Move your foot back so that it sits flat on the floor.

Lateral Toe Stretch

  • Sitting with your feet flat on the floor, point your toes up.
  • Move your toes to the left without moving your foot and hold for five seconds.
  • Relax your toes and the point them up again.
  • Move your toes to the right while keeping your foot still and hold for five seconds.
  • Relax your toes and then repeat the stretch with your toes pointed down.

JAWSpodiatry: Your Partners in Foot and Ankle Health

Exercises and stretches are great ways to help keep your feet, ankles, and toes in shape. Another great way to do so is through partnering with the foot and ankle specialists at JAWSpodiatry in Hollywood, Florida.  We use the most advanced and non-invasive techniques to reduce pain and speed recovery for patients suffering from foot and ankle problems. Please call us today at (954) 922-7333 or contact us online to schedule a consultation.