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Podiatrist Exercises

The American Academy of Podiatric Sports Medicine says there are 26 bones, 33 joints and 112 ligaments in your foot. It's easy to injure such an intricate system, especially considering that the feet hit the ground 15,000 times during the average 10-mile run. Here are some exercises that promote good podiatric health.

  1. Meet With a Podiatrist

    • Before starting any exercise or running program, visit a podiatric doctor. A podiatrist can identify any potential problems with your feet, recommend the best type of shoe for you, and give you advice on the right stretches and exercises to strengthen and protect your feet. Some people need an orthotic device---a type of wedge that fits into the shoe and provides extra support. A podiatrist can determine whether such a device will help you.

    Stretching Is Key

    • We often think of stretching as benefiting the muscles in our legs. But the right stretches can also increase overall foot strength, according to the American Podiatric Medical Association. Stretches can also reduce the discomfort caused by arch pain and hammertoes. One of the simplest stretches is one of the most effective. While standing, place your hands against a wall. Lean slightly forward until you feel the arch of your foot begin to stretch. Repeat this as often as necessary. To combat heel pain, sit with one leg stretched in front of you. Wrap a towel around the ball of your foot and gently pull back on the towel until your foot begins to stretch.

    Pamper Your Toes

    • Ill-fitting footwear can cause severe toe cramps. Again, some simple podiatric exercises can resolve this. The American Podiatric Medical Association recommends heel raises and toe points. For heel raises, stand upright and lift the balls of your feet off the ground. Hold this position for at least five seconds. Repeat this move 10 times. For toe points, start in the same position. Lift one foot and roll it forward until the toes are pointing toward the ground. Follow by flexing your foot upward. Hold each of these positions for the same amount of time, and repeat each one the same number of times.

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