Although often overlooked in exercise, toes need stretching to keep them healthy and strong. According to “Build Strong Healthy Feet” by Paul C. Bragg, N.D., Ph.D. and Patricia Bragg, N.D., Ph.D., performing toe exercises daily can strengthen the tendons in your toes and improve their agility. Perform toe exercises barefoot without any foot covering. By combining different stretches, including rotation, extension and flexion, you can give your toes a well-rounded workout.
Rotation
Sit in a chair with knees bent and lift your left foot slightly in the air. Try to draw a clockwise circle in the air using your toes. Switch direction and draw a counterclockwise circle using your toes. Place your left foot on the floor and lift your right foot slightly off the floor. Practice drawing circles in the air using your right toes. For an alternate exercise, hold your foot with one hand while you gently rotate your large toe using the other hand. Rotate your toe in a clockwise and then counterclockwise direction for 10 to 15 seconds. Rotate all of the toes of both feet in this manner to improve toe flexibility and circulation.
Extension and Flexion
While seated or standing, extend or point the toes of one of your feet and hold this position for five seconds. Release the point position and bend or flex your toes so that they face back toward you. Hold this position for five seconds before releasing. Repeat the extension and flexion exercise five times with both feet. Sit in a chair and place your right foot over your left knee. Place one hand over your toes and bend them downward using your hand. Move your hand and place your palm on the underside of your toes. Stretch your toes by pressing them upward using your hand. Switch feet and perform the exercise with your other toes.
Gripping
Place a thick, wide book on the ground and stand on top of it. Let the toes of your feet hang over the side of the book. Practice gripping the edge of the book using your toes. For people with toe cramps or hammertoe -- an unnatural bend in a toe often caused by too tight of shoes -- the American Orthopaedic Foot and Ankle Society recommends the marble pick-up exercise. Scatter 20 marbles on the floor and pick them up, one at a time, using your toes. Place the marbles in a bowl. Switch off using both of your feet to pick up the marbles.
Using Props
Place a thick rubber band around all five of your toes on each foot. Stretch the band as wide as you can by spreading your toes apart. Hold the stretch for five seconds and release. Repeat the rubber band exercise 10 times on each foot. Another option is to place foam toe separators between your toes. Squeeze your toes together for five seconds. Repeat the toe squeeze 10 times on each foot.
References
- "Build Strong Healthy Feet"; Paul C. Bragg, N.D., Ph.D., et al.; 2004
- "Stretching"; Robert A. Anderson; 2010
- "The Complete Idiot's Guide to Walking for Health"; Erika Peters; 2001
- American Orthopaedic Foot and Ankle Society: How to Keep Your Feet Flexible
- American Podiatric Medical Association; The Ultimate Exercises for Stylish Feet; Craig Fritz
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