Simple Exercises For Better Foot Function
Today’s Topic Highlights:
Any deterioration to foot function directly results in a deterioration in our ability to move around.
The feet are to the legs what the hands are to the arms — graspers. That’s why our feet have 5 toes just like our hands have 5 fingers.
The toes must reestablish some degree of autonomy in order for gait to be smooth and falls risk to be minimized.
Poor footwear, lack of barefoot ground contact, and overall sedentariness are compounding issues that contribute to many modern ailments.
Manual stretches and toe scrunches are effective ways to loosen and strengthen the toe flexors and toe extensors.
Our feet anchor us to the Earth. They are the connecting link between our bodies and the ground we walk on. Any deterioration to foot function directly results in a deterioration in our ability to move around.
Poor footwear, lack of barefoot ground contact, and overall sedentariness are compounding issues that contribute to many modern ailments. Fortunately, there are a few simple and effective things you can do to help counteract these negative effects.
It is important to understand first that the feet are to the legs what the hands are to the arms — graspers. That’s why our feet have 5 toes, just like our hands have 5 fingers. The toes have practical use. They work together as a team to stabilize the legs while we walk, lunge, squat, or stand on one leg. They aren’t just aesthetic ornaments, although we tend to treat them as such.
The back foot produces propulsion during gait. When one of our legs swings forward as we walk, the other one momentarily becomes the back foot. During the leg transition of every forward walking step, the foot which is on the ground should ideally grab the ground with the toes. This is akin to using the fingers to grasp something you pick up with the hand.
Imagine trying to live a normal life without using the fingers to grasp objects. How would you open jars or doors? How would you hold utensils to feed yourself? Brush your teeth? Write a check? Change TV channels? Drive a car? All these basic tasks would become difficult or even impossible.
Strangely enough and without realizing it, this is exactly what has happened to our toes. They have weakened and stiffened from disuse. That’s why, other then the big toes, we have virtually no control over them at all. The toes must reestablish some degree of autonomy in order for gait to be smooth and fall risk to be minimized.
Below is a simple set of stretches and exercises for reestablishing ideal function of the toes and feet.
1. Manual stretches
The stretch shown above is for the toe extensors of the feet. The extensors are what help the toes lift up off the ground. The shin muscles work with them to perform this motion.
Sit comfortably in a chair and cross your right foot over your left leg. Wrap your left hand around the top of the foot, covering the toes. Then use the hand to gently pull the toes down so that they curl. You should immediately feel a stretch along the top of the foot.
Hold this position for 30 seconds. Then let go of the foot and relax. Do this for 2-3 repetitions. Then switch sides — crossing the left foot over the right leg — and repeat the process.