Keep Your Feet Flexible

Toe raise, toe point, toe curl: Hold each position for five seconds and repeat 10 times. Recommended for people with hammertoes or toe cramps.

Toe squeeze: Use cigarette filters or small corks. Place them between your toes and hold a squeeze for five seconds. Do this 10 times. Recommended for people with hammertoes and. toe cramps.

Big toe pulls: Place a thick rubber band around big toes and pull the big toes away from each other and toward the small toes. Hold for five seconds and repeat 10 times. Recommended for people with bunions or toe cramps.

Toe pulls: Put a thick rubber band around all of your toes and spread them. Hold this position for five seconds and repeat 10 times. This is especially good for people with bunions, hammertoes or toe cramps.

Golf ball roll: Roll a golf ball under the ball of your foot for two minutes. This is a great massage for the bottom of the foot and is recommended for people with plantar fasciitis (heel pain), arch strain or foot cramps.

Towel curls: Place a small towel on the floor and curl it toward you, using only your toes. You can increase the resistance by putting a weight on the end of the towel. Relax and repeat this exercise five times. Recommended for people with hammertoes, toe cramps and pain in the ball of the foot.

Marble pick-up: Place 20 marbles on the floor. Pick up one marble at a time and put it in a small bowl. Do this exercise until you have picked up all 20 marbles. Recommended for people with pain in the ball of the foot, hammertoes and toe cramps.

Sand walking: Any chance you get, take off your shoes and walk in the sand at the beach. This not only massages your feet, but strengthens your toes and is good for general foot conditioning. Watch out for glass!

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Plantar Fasciitis

DAILY EXERCISE ROUTINE

Morning (before getting out of bed)

1. Massage foot for 3 minutes, using deep pressure from toes to heel, back and forth.
2. Move foot and ankle around, and focus on bringing toes up to stretch out the calf and arch.
3. Stand up on your good foot for initial support.

PERFORM CALF, ACHILLES AND HAMSTRING STRETCHES 7 TIMES A DAY

CALF AND ACHILLES STRETCHES: *Keep both heels in contact with the ground. *Lean forward to feel a comfortable stretch in the back of your leg. *Do not bounce! *Hold for 30 seconds, then repeat with other leg.
*Allow your body weight and, gravity to pull heels down to a comfortable stretch. *Use stair rail or other object for support. *Do not bounce! *Hold for 30 seconds, then repeat with other leg.
HAMSTRING STRETCHES: *Slide buttocks as close to will as possible. *Place legs on wall, pull toes toward you to increase stretch on back of legs. *Hold position as long as possible (have reading material or TV available!). *The goal is to have legs at 90* to your upper body.
*Hold these positions for 30. seconds, then repeat with other leg.

 More Information on Plantar Fasciitis

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