Lewisham Pensioners Gazette

...the voice of pensioners

Foot fundamentals

                      25 Jul 2017                    

                    Let’s face it, our feet are the foundation of our mobility.  They work hard all through our lives so they have a right to get a little lazy as we get older. 

Have you noticed all the innovative electrical exercise devices that are available for them these days?  The first was the foot bath which was a sort of Jacuzzi for the feet and quite relaxing, but it could be argued that they were designed for foot-relaxation rather than exercise.  More recently we are being shown adverts featuring different foot-peddle exercise machines which have their place, and there are also the electro-magnetic foot pads and vibrators which are designed to improve the circulation. 

Many of these machines are designed to minimise the weight that your feet need to experience as they exercise but some nine years ago I visited a local chiropodist who gave me a set of foot exercises that, if done regularly can extend the circulation just as effectively as most of the new and often quite expensive alternatives on offer these days. He gave me a list and told me to do the ones that I can manage regularly.

Foot and Leg Exercises

It is not vital to do all the exercises.  Simply select the ones you like best and adopt then as part of a regular routine:

			1

			Sit on the floor with your feet stretched out and pointing straight ahead. Curl your toes under with heals on the floor, turn your feet inwards.  Hold for a count of two; then relax.
(This exercise can also be done while sitting on a chair)

			2

			Walk around on tiptoe in bare feet and stretch upwards.  Repeat once or twice every day.
Do what you can and use a wall to aid balance if required.

			3

			Again, while sitting down on a chair and in bare feet – spending about  5 minutes Try picking up marbles or a pencil with your toes.  This exercise helps to strengthen the arches.  

			4

			Take about 20 steps while walking round alternatively on the inner and outer borders of the feet keeping the soles off the floor as much as possible.  (You may need to use a wall or furniture as you walk to maintain your balance?)

			5

			After bathing or showering, stand on the end of a towel and try to ‘rake’ in the rest of the towel with your toes. (This exercise can also be done while sitting on a chair)

			6

			While sitting, push down on the bottom of your shoes with a toe curling action until you feel your arches rise.  Repeat ten to twelve times. 

			7

			Dip the toe into sand, or curl toes under while standing on a carpet, keeping the heels on the floor.  This will help strengthen the foot’s natural shock-absorber, the arch, and will improve flexibility as well.

			8

			If you can comfortably, Sit on the floor with legs extended straight out, feet touching, toes pointing upwards.  Force your head towards your knees to stretch the hamstrings and Achilles tendon. 

			9

			While sitting on a chair, point your toes downwards, touching the floor.  ‘Walk’ them in tiny steps away from you as far as they will go.  Then point toes upwards with heels touching the floor and walk back.

			10

			For better foot flexibility, sit on the floor, keep your legs straight and grasp the toes of your feet with both hands.  Pull your feet towards you until you feel the stretch in the back of your lower legs.  Release, and then repeat twelve to fifteen times, if you can comfortably.

			11

			Try the ‘Jock walk’.  As you walk, rise up on the toes of one foot before transferring your body weight to the other foot.  Where necessary use a wall or piece of furniture to maintain balance.

			12

			If you can safely, after a shower or bath, take thirty seconds to bend as if trying to touch your toes with your fingertips.  Then, holding steady, let your upper body hang until you feel the stretch on the back and legs.  This exercise is most beneficial after a bath or shower when your muscles are warm and relaxed.

1	Sit on the floor with your feet stretched out and pointing straight ahead. Curl your toes under with heals on the floor, turn your feet inwards. Hold for a count of two; then relax. (This exercise can also be done while sitting on a chair)
2	Walk around on tiptoe in bare feet and stretch upwards. Repeat once or twice every day. Do what you can and use a wall to aid balance if required.
3	Again, while sitting down on a chair and in bare feet – spending about 5 minutes Try picking up marbles or a pencil with your toes. This exercise helps to strengthen the arches.
4	Take about 20 steps while walking round alternatively on the inner and outer borders of the feet keeping the soles off the floor as much as possible. (You may need to use a wall or furniture as you walk to maintain your balance?)
5	After bathing or showering, stand on the end of a towel and try to ‘rake’ in the rest of the towel with your toes. (This exercise can also be done while sitting on a chair)
6	While sitting, push down on the bottom of your shoes with a toe curling action until you feel your arches rise. Repeat ten to twelve times.
7	Dip the toe into sand, or curl toes under while standing on a carpet, keeping the heels on the floor. This will help strengthen the foot’s natural shock-absorber, the arch, and will improve flexibility as well.
8	If you can comfortably, Sit on the floor with legs extended straight out, feet touching, toes pointing upwards. Force your head towards your knees to stretch the hamstrings and Achilles tendon.
9	While sitting on a chair, point your toes downwards, touching the floor. ‘Walk’ them in tiny steps away from you as far as they will go. Then point toes upwards with heels touching the floor and walk back.
10	For better foot flexibility, sit on the floor, keep your legs straight and grasp the toes of your feet with both hands. Pull your feet towards you until you feel the stretch in the back of your lower legs. Release, and then repeat twelve to fifteen times, if you can comfortably.
11	Try the ‘Jock walk’. As you walk, rise up on the toes of one foot before transferring your body weight to the other foot. Where necessary use a wall or piece of furniture to maintain balance.
12	If you can safely, after a shower or bath, take thirty seconds to bend as if trying to touch your toes with your fingertips. Then, holding steady, let your upper body hang until you feel the stretch on the back and legs. This exercise is most beneficial after a bath or shower when your muscles are warm and relaxed.