Maintaining foot health can be a pivotal part of living well—at home and in a senior living community. Exercises that help develop foot strength and flexibility can support mobility, balance, and independence, all of which can help prevent falls and keep you active!
Foot Exercises
Toe Raises
Toe raises help strengthen the toes, feet, and shins:
- Sit in a chair with your back straight or stand tall with your feet hip-width apart.
- Press your heels firmly into the ground and lift your toes as high as they comfortably go.
- Hold for 5 seconds, squeezing your toes at the top.
- Slowly lower your toes back down to the starting position.
- Repeat 10 times.
Heel Stands
Heel stands help strengthen the feet and calves and improve plantar fasciitis.
- Stand near a wall for support, placing your hands flat on the wall at shoulder height.
- Ensure your feet are hip-width apart and your body forms a straight line from head to heels.
- Slowly raise your heels and balls of your feet off the ground, balancing on the balls of your feet for a few seconds.
- Keep your core engaged, and avoid arching your back.
- Slowly lower your heels back down to the flat position.
- Repeat 10 times.
Foot Massages
Foot massages help reduce muscle tension.
- Sit comfortably in a chair. Take a tennis ball or other small massage ball in your hand.
- Place one foot on the other thigh, resting your ankle on your knee.
- Using the massage ball, gently apply pressure as you roll it back and forth along the arch and heel of your foot.
- Focus on any areas of tightness and adjust the pressure as needed.
- Repeat for 30 seconds to 1 minute, then switch feet.
Ankle Circles
Ankle circles help improve flexibility and circulation.
- Sit in a chair with your back straight, or lie on a comfortable mat.
- Extend one leg straight out in front of you, keeping the other foot flat on the floor.
- Point your toes and slowly rotate your ankle clockwise for 10 circles.
- Reverse directions and complete another 10 circles counter-clockwise.
- Switch legs and repeat the ankle circles on the other side.
Marble Pickups
This exercise can help improve toe dexterity and grip strength for better balance.
- Sit in a chair with your back straight and place a bowl filled with marbles, coins, or pebbles on the floor in front of you.
- Using only your toes, pick up a marble at a time and place it in the bowl.
- Focus on using all the toes on each foot and maintaining good posture throughout the exercise.
- If you find it challenging to balance, use a chair for support or place the bowl closer to your feet.
- Repeat 10 times with each foot.
Achilles Stretches
These stretches help improve flexibility and prevent injuries.
- Stand near a wall for support, placing your hands flat on the wall at shoulder height.
- Step one leg back with your heel flat on the ground and your knee straight.
- Keep your front knee slightly bent and your core engaged.
- Gently lean your hips forward, keeping your back straight, until you feel a stretch in the calf muscle.
- Hold the stretch for 15 seconds, focusing on deep and controlled breathing.
- Switch legs and repeat the stretch on the other side.
Toe Curls
Toe curls can improve arch support for better weight distribution across the foot.
- Sit in a chair with your back straight and place a towel flat on the floor in front of you.
- Place your feet on the towel, spreading your toes wide.
- Curl your toes to scrunch the towel towards you, engaging the muscles in the arch of your foot.
- Hold for 5 seconds, slowly relax your toes and let the towel unfold.
- Repeat 10 times.
Towel Stretches
These stretches can release tight calf muscles and help improve flexibility in your Achilles tendon and feet.
- Sit comfortably in a chair with your back straight and legs extended in front of you.
- Loop a towel or resistance band around the balls of your feet.
- Hold the ends of the towel or band in each hand with a firm grip.
- Pull the towel towards you, keeping your legs straight and your back upright. You should feel a stretch in your calves.
- Hold the stretch for 15 seconds, focusing on deep breaths. Slowly release the stretch and relax your legs.
- Repeat 10 times.
Seated Calf Stretches
This stretch can alleviate tightness in the calf muscles, leading to better movement and less discomfort for your feet.
- Sit on the floor or a comfortable, flat surface with your legs extended in front of you.
- Flex one foot by pointing your toes towards you.
- Reach forward with your hands and try to touch your toes, keeping your back straight and the extended leg straight.
- If you can’t reach your toes comfortably, hold onto your calves or shins for support.
- Feel the stretch in your calf muscle of the extended leg.
- Hold the stretch for 15 seconds, breathing deeply.
- Relax and return to the starting position.
- Repeat 10 times, then switch legs and perform the stretch on the other side.
Foot Rolls
Foot rolls massage your feet and help reduce soreness in the arch and heel.
- Sit in a chair with your back straight.
- Place a small ball on the floor before you, like a tennis ball.
- Place one foot on top of the ball, distributing your weight evenly across your foot.
- Gently roll your foot back and forth over the ball, applying pressure to areas of tightness in your arch and heel.
- Focus on controlled movements and adjust the pressure as needed.
- Continue rolling for 30 seconds to 1 minute, then switch feet and repeat the roll with the other foot.
Single Leg Stances
This exercise can enhance overall balance while strengthening ankle stability.
- Stand behind a sturdy chair for support.
- Lift one leg off the ground, keeping your knee straight and your core engaged.
- Maintain good posture and focus on balancing on your standing leg.
- Hold this position for as long as you comfortably can, aiming for 10-30 seconds.
- Slowly lower the raised leg back down to the floor and repeat by lifting the other leg.
- Complete 10 repetitions on each side.
Back Leg Raises
Back leg raises help strengthen the lower back, hips, and thighs, improving posture and supporting walking ability.
- Stand tall near a sturdy chair for support.
- Place your hands on the back of the chair for balance.
- Keeping your back straight and core engaged, slowly lift one leg straight back behind you without bending your knee.
- Squeeze your buttocks as you lift your leg.
- Raise your leg as comfortably as possible, but avoid arching your back.
- Hold this position for a few seconds, then slowly lower your leg to the starting position.
- Repeat 10 times, then switch legs and perform the lift with the other leg.
Support for Healthy Living
Your foot health is just one piece of purposeful wellness. Somerby Mount Pleasant provides opportunities to stimulate your mind, body, and spirit.
Located minutes from all that Mount Pleasant has to offer, and with the beautiful backdrop of Charleston nearby, Somerby Mount Pleasant provides the perfect blend of Southern charm and an active lifestyle.
Contact us today to schedule a visit and experience the gracious living you deserve.
