As people age, their bodies develop more ailments and problems. One such problem that might occur for older people includes sore feet. According to a study published in the Journal of the American Podiatric Medical Association, 87 percent of old people living in community dwelling experience foot problems. Furthermore, these problems often cause older individuals to lose balance and coordination, leading to an increased amount of falls. A few exercises to relive foot pain and regain control include the dorsi and plantar flexion, inversion/eversion, heel raises and the heel cord stretch.
Dorsi and Plantar Flexion
This exercise aids the improvement of your sore foot. While sitting in a char, place your foot on the ground. Slowly raise your toes up, pointing them toward the ceiling, hold for a few seconds then release. Repeat 12 times. Once you can successfully perform this exercise, rest your other foot on top of the foot that is performing the exercise to increase difficulty.
Inversion/Eversion
This exercise works the sole of the foot, and allows pain to subside. Begin by sitting on a chair with your foot hanging in the air. Next, turn the sole of the foot inward. Hold this position for approximately five seconds and then slowly release the hold. Then move the sole of the foot outward and hold. Then release the foot to the starting point. Repeat if desired.
Heel Raises
To perform this exercise, stand on a step or bench. Your toes should be touching the step with your heels hanging off the end. Slowly, raise your heels off the ground so that they are parallel to the toes. Next, lower your heels back to the starting position. As your feet get stronger, you can begin to only perform heel raises on one foot at a time.
Heel Cord Stretch
The heel cord stretch focuses on pain in the heel of the foot and stretches the Achilles tendon. Stand with your sore foot away from the wall and bring your good foot toward the wall. Your feet should form a triangle position. Next, bend the knee of your good foot and slowly stretch the heel muscles in the back foot. Hold for a few seconds and then switch feet.
References
- Journal of the American Podiatric Medical Association: Foot Pain Impairs Balance and Functional Ability in Community-Dwelling Older People
- ABC Health and Wellbeing: Sports Injuries: How to Prevent Them
- Total Orthopaedic Care: Ankle and Foot Exercises
- FamilyDoctor.org: Sever's Disease: A Common Cause of Heel Pain
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