December 5, 2022
Walking is one of the best forms of exercise. Walking is low-impact; it doesn't require fancy or expensive equipment, helps improve blood flow, and can lower blood pressure, amongst other benefits. Fundamentally, walking is how we get around.
Because we rely on this form of movement, we must keep our feet healthy to ensure walking is pain-free. However, the feet are complex, and some foot conditions may make walking painful or uncomfortable. The foot contains more than 25 bones. More broadly, the foot splits into three sections: the toes, the midfoot, and the heel and low ankle. The foot's various bones and muscles need to work in unison. If not, biomechanical abnormalities can cause multiple foot conditions.
This article explores five main reasons why your feet hurt when walking.
Common foot conditions
Plantar fasciitis
If you experience pain in the heel of your foot, it could be plantar fasciitis. The plantar fascia is a band of tissue (called the fascia) that runs along the bottom of the foot. The fascia connects the heel of the foot to your toes. Pain when walking would be felt within the bottom of the foot, specifically the underside of your heel.
Since most people heel strike (I.e., the first body part to touch the ground), much of the impact of walking or running is in the plantar. The band can tear, swell, and inflame when the plantar fascia becomes overloaded or damaged.
Plantar fasciitis develops over time rather than being an acute injury. If recognized early, treatment can be as simple as rest and icing. Early signs and symptoms include a dull pain in the heel of the foot and bottom of the foot pain first thing in the morning.
Metatarsalgia
Pain in the ball of your foot may be metatarsalgia. The ball of your foot lies between your arch and toes. Metatarsalgia is a condition where the ball of the foot becomes inflamed. It is usually a result of overuse or faulty foot mechanics. Inflammation of the bones and soft tissue follows.
Flat feet
You may experience pain in the arch of your foot when walking. A common cause of pain when walking is flat feet. Flat feet are not necessarily a condition but rather a biomechanical abnormality which may cause imbalances in the bones and muscles of your feet. Uneven distribution of weight when walking can put added stress on specific parts of the foot.
A low or collapsed arch characterizes flat feet. Flat foot disrupts the foot's biomechanics by impeding the arch's ability to properly support our body weight and absorb the force of our movement. The load is then displaced onto the toes, ankles, knees, hips and lower back. As a result, pain can develop in these areas and the feet.
Morton's Neuroma
You may suffer from Morton's neuroma if you experience pain in the base of your toes. Morton's neuroma is a foot condition that targets the balls of your feet - most often in the area between your third and fourth toes. The foot condition arises when the toe's tissues thicken and swell, eventually leading to inflammation, pain, and a tingling/numbing sensation. A familiar anecdote for Morton's neuroma is akin to having a pebble in your shoe.
You may experience pain from Morton's neuroma during walking because of your gait. When walking, you typically land on your heel and take off with your toes and forefoot. Thus, if the pain you experience is more on the "up" than the "down" of how you walk, the underlying condition could be Morton's neuroma.
Arthritis
You may experience pain anywhere in your foot as a result of arthritis. Arthritis is a broad term that describes a disease known for inflammation (redness, swelling, and pain) in the body's joints. We can break arthritis more broadly into several specific foot conditions. Types of arthritis that may impact your ability to walk and cause pain include:
Hallux rigidus: Hallux rigidus is arthritis of the big toe. When one suffers from hallux rigidus, the metatarsophalangeal joint (MTP) stiffens. Over time, arthritis can lead to a bone spur.
Osteoarthritis: Osteoarthritis is the most common form of arthritis. Consistent wear and tear over time cause the cartilage between the joints in your body to break down.
Rheumatoid arthritis: Rheumatoid arthritis is an auto-immune disease that causes chronic joint inflammation. It commonly targets the small joints in the feet by attacking the tissue and causing inflammation and calcification. The result is stiff joints, chronic pain, and joint dysfunction.
Foot pain treatment
RICE
RICE stands for rest, ice, compression, and elevation. This essential combination of treatments is highly effective against several chronic foot conditions. RICE allows for proper rest and promotes recovery by reducing inflammation and promoting blood flow.
Orthotics
Custom orthotics are custom-built corrective shoe inserts designed to support the unique structures of our feet. Orthotics act to correct or accommodate biomechanical abnormalities, foot deformities, and a variety of joint and muscle conditions. Orthotics intend to improve your gait, manage pain, and better disperse your body's weight when walking and running.
Proper footwear
The correct footwear is critical for healthy feet. For instance, proper footwear can provide structure, balance, support, and protection when walking. Ill-fitting shoes are the leading cause of foot pain and problems: according to a study published in the Journal of Foot and Ankle Research in 2018, "Between 63 and 72% of participants were wearing shoes that did not accommodate either width or length dimensions of their feet". A study done amongst older adults in 2020 also found that 90% we wearing shoes with worn-out soles.
Visit us at Feet First Clinic for a shoe fitting session and we can help you find footwear perfect for you.
Visit our chiropodists
Our dedicated licensed chiropodists are committed to providing quality care and services for all your foot and ankle needs. Chiropodists can diagnose, treat and help manage various foot conditions, from callus removal to ingrown toenails to bunions.
October 17, 2022
Everybody has foot pain from time to time, right? Surely it must be normal to experience foot pain that comes and goes at the end of a long day or while walking?
Quite the contrary --- your feet should not hurt at all, and it's a common misconception that foot pain is "normal." If you were free from foot conditions, you wouldn't be experiencing nagging pain that subsides only to flare up later.
Whether it's a pain in the top of the foot, heel pain, or ball of the foot pain, some common issues can interrupt your day by reappearing when you thought you were feeling better. And even though they may not be as severe as conditions that cause constant discomfort and foot pain, you'll be glad you sought treatment in the long run.
Furthermore, many foot issues get worse if you choose to ignore them. So pain that comes and goes now may stick around all day long in the future.
Let's look at what may be causing your foot pain to fade and return.
5 Reasons Why Foot Pain Comes and Goes
Plantar Fasciitis
Metatarsalgia
Morton's Neuroma
Injuries
Tendonitis
Plantar Fasciitis
Plantar fasciitis is somewhat notorious among foot conditions. It ranks as one of the top causes of heel and arch pain and targets people with varying lifestyles. Some common risk factors include vigorous activity, obesity, deconditioning, standing on hard surfaces, and the anatomy of your foot (arch shape).
The heel pain stems from the inflammation of the plantar fascia tendon. Extending from the heel to the front of your foot, this is a long and thin ligament located directly under the skin on the bottom of the foot. When the plantar fascia fails to absorb the strain and stress we put on ourselves while walking, plantar fasciitis enters the picture.
Why does the pain come and go?
Typically, plantar fasciitis flares up after a period of rest (since you aren't irritating the inflamed point of the foot while sedentary).
Stabbing heel pain worsens during the first few steps of the day. It can also feel worse if you've been standing on a hard surface for several hours. Of course, it's important to seek treatment even if the pain fades for several intervals during the day; if you don't, it can get much worse and not subside at all.
Metatarsalgia
Do you have pain in the ball of the foot that comes and goes? Metatarsalgia may be the culprit.
Like plantar fasciitis, inflammation of the metatarsal area (the area between the toes and arch) causes metatarsalgia. Not only is this condition difficult to pronounce, but it can make walking downright unbearable. The same risk factors of plantar fasciitis apply, in addition to wearing ill-fitting footwear and performing physical activity that involves running and jumping.
Why does the pain come and go?
Metatarsalgia feels worse when you flex your foot, walk, run or simply stand (especially barefoot). The foot pain will then fade during rest periods.
Again, when inflammation is the reason behind intermittent pain, it will not bother you 24/7. Metatarsalgia is no different, but if you ignore it, the condition may worsen, causing radiating pain to other parts of the foot, the hips and the lower back. This is caused by your body attempting to accommodate the pain by walking differently, which neglects the core issue and strains other body parts.
Morton's Neuroma
Sometimes nerve problems are to blame for foot pain.
Morton's Neuroma affects the ball of the foot, specifically the area between the 3rd and 4th toes. The pain is accompanied by a burning sensation and a nagging pressure, and it can also feel like you have an invisible pebble in your shoe. But it's also known to radiate to the top of the foot, causing intermittent stabbing pain.
When tissues thicken around one of the nerves in our feet, it will cause a burning, sharp pain. People who wear high heels are often at risk, as well as older women and people with foot deformities like hammertoes and bunions.
Why does the pain come and go?
Morton's Neuroma pain is generally intermittent, but when you irritate the nerves, you'll notice the pain is back in full force.
The symptoms will flare up if you continue to walk in the same tight shoes that triggered the problem in the first place. Likewise, if you spend a long day on your feet, the pain will be much more challenging than on a day of lounging and relaxation.
Injuries
A foot injury is a broad term for many scenarios, from dropping a heavy object on the top of the foot to a full-blown ankle sprain or stress fracture. Technically, many foot conditions are injuries, even plantar fasciitis. But for simplicity, let's discuss more sudden injuries instead of those that cause inflammation or degradation over time.
Why does the pain come and go?
When you first suffer from an injury, the pain will likely be acute and bother you consistently, even while resting.
But foot pain from an injury can transform into a pain that comes and goes when you start to heal. Even though most moderate injuries heal within a month, light activity will trigger pain as you slowly get back to normal. Generally, you must cease any activity if you experience sudden, sharp pain while healing from an injury.
It's also important to speak with a foot specialist and your family doctor about managing intermittent pain after an injury.
Tendonitis
Achilles tendonitis causes a dull ache directly above the heel or on the back of the leg, and extensor tendonitis causes the same feeling on the top of the foot. They both result from inflammation of their respective tendons: the Achilles tendon (the tendon that connects the back of the calf to the heel bone) and the extensor tendons (the tendons that run along the top of the foot).
Athletes are the most vulnerable, as these are repetitive strain injuries that arise after vigorous physical activity. When you bear weight on your toes and feet, you're putting these tendons to work, making them more susceptible to strain.
Why does the pain come and go?
Naturally, the pain will be worse when you use these tendons in any capacity or when you first start to move during the day. But tendonitis can also cause stiffness at the end of the night or first thing in the morning without movement.
Fun fact: the Achilles tendon is not only crucial for performance enhancement, but it's also the biggest and strongest tendon in the human body! So be sure to protect it from additional harm by seeking treatment.
What Can I do About Foot Pain That Comes and Goes?
First, don't let rest periods trick you into thinking your foot pain is gone. Whether it's inflammation, a pinched nerve or any other trigger for the pain, treatment is always the best option.
Furthermore, a common mistake is assuming that chiropodists are only for severe cases. But several services from a foot clinic are medically proven to provide foot pain relief for those with intermittent discomfort.
Some of the most effective treatment options include:
Custom orthotics
Footwear recommendations and fittings
Superfeet insoles
Shockwave therapy
Exercises and stretching routines
Therapeutic taping
Splints and boot casts
For action you can take at home, be sure to kick your tight shoes to the curb and enjoy some rest and relaxation, combined with a good exercise and conditioning routine!
August 11, 2022
A rocker sole, sometimes called a rocker bottom shoe, is a shoe sole that has a higher thickness level and rounder heel than other soles. One of the primary purposes of a rocker sole is to ensure the wearer doesn't have a flat surface along the length of the foot.
There are two popular types of rocker soles:
Half-rocker soles (toe-rocker soles): The sole curves upward toward the toes.
Full-rocker soles (heel-to-toe rocker soles): The sole curves upward toward the toes and downwards towards the heel.
Can Wearing Rocker Soles Help With Certain Foot Conditions?
Absolutely! Chiropodists often recommend rocker soles to people with specific foot conditions, including arthritis, diabetes and metatarsalgia.
Osteoarthritis / Hallux Limitus (big toe arthritis) / Rheumatoid Arthritis
Rocker soles help manage big toe, midfoot, and ankle arthritis. First, they limit movements of the foot joints, preventing excess tissue damage. The structure of a rocker sole also allows you to continue a normal walking motion without added strain to the joints.
A forefoot rocker sole (half rocker sole) is excellent for big toe arthritis, as the rocker extends just behind the metatarsal heads (another term for the ball of the foot), reducing motion in the big toe joints.
The heel-to-toe (full rocker sole) is suitable for ankle and midfoot arthritis. Since the thickest part of the sole is towards the back of the shoe, it helps limit ankle and midfoot motion.
Diabetes
A rocker-bottom sole can help prevent the risk of diabetic ulceration. This is because rocker soles redistribute plantar pressure, alleviating this pressure under the forefoot. Diabetic neuropathy can also weaken the bones and joints in your feet. The curved structure of rocker soles mitigates this by pushing you forward to help with walking difficulty.
Metatarsalgia
Since metatarsalgia targets the ball of the foot, rocker soles are an ideal footwear choice for those experiencing this condition. The sole reduces the pressure felt under the 2nd, 3rd, and 4th metatarsal heads.
What Shoes Have Rocker Soles?
Now it's time to have some fun and look at a footwear selection that includes rocker roles. We'll also highlight some other beloved shoe features that maintain consistent comfort.
Clarks Wave 2.0
This everyday shoe from Clarks has a full rocker sole and is excellent for activities around Toronto, helping protect your feet all day long while guaranteeing comfort. The WaveWalk motion control technology and rocker sole help you effortlessly propel forward without tiring yourself out. Furthermore, features like the laced upper provide bonus support for your ankles, and the Contoured Comfort footbed works with the rocker sole to achieve maximum comfort. Lastly, the A C-Shell membrane keeps your feet dry from rainy weather. Overall, the Clarks Wave 2.0 is a relaxed, versatile shoe perfect for the spring, summer and fall.
Clarks Wave Skip
Rocker soles don't just come with runners, sneakers and trainers -- supportive sandals also feature them and add a spring to your step. The sporty and chic Wave Skip includes the classic Clarks WaveWalk motion control technology, supporting your gait and natural walking movements. It also includes the incredibly comfortable Contoured Comfort footbed. Lastly, the velcro straps ensure a snug fit without scraping against your skin and causing annoying blisters.
Clarks Mira Tide
The Mira Tide is another fashion-forward and supportive sandal with a half-rocker sole. The adjustable hook-and-loop ankle strap closure ensures comfort and makes them easy to wear all day long in the summertime. Furthermore, the Cloudsteppers cushioned insole provides pillow-soft comfort. This shoe has a round open toe, bonus ankle padding, an EVA (ethylene vinyl acetate) midsole, and a sockliner. EVA footbeds provide gentle shock absorption with every step, protecting your joints from wear and tear.
Saucony Endorphin Shift 2.0
This great half-rocker sole shoe helps runners and athletes with performance enhancement and propelling forward with ease. Thanks to the SPEEDROLL technology, it's suitable for both the treadmill and the road. The rocker sole gives you a speed boost, allowing the foot and ankle to roll forward while reducing impact with the ground. The Endorphin Shift also comes with other features that physically fit people love, like plush cushioning technology (PWRRUN) and breathable upper mesh.
June 30, 2022
Entering the world of physical fitness can be intimidating. If you're not used to regimented workouts and stretching routines, you can bite off more than you can chew and injure yourself early on. That's why it's a good idea to educate yourself about general exercise tips to avoid injury before you set your sights on achieving your goals. To help you out, we compiled our top tips and tricks to help you avoid injury and take the fear out of starting your fitness journey.
If you're eager to start working out, let's get to it! Here are 7 exercise tips to avoid injury:
Identify the muscles you're working
Watch Your Form
Don't overextend or force yourself
Try different stretches and exercises
Rest between sets
Know the difference between dynamic and static stretches
Start small and do what you can
1. Identify the Muscles You're Working
Knowing target muscles will help you achieve results and avoid hurting yourself. This is the case for both weight training exercises and stretches. While you work out, you should visualize the muscles you want to work out and focus on them. These are the areas you’ll want to “feel the burn” as you perform the exercise. If you're unsure what target muscles you should be working on, you could easily strain a muscle you weren't supposed to use.
Exercises should have target muscles in mind. For instance, strengthening exercises like wrist curls and bicep curls work the muscles in your arms. Or, if you're doing squats, the target muscles are your glutes, thighs, groin, hip flexors and calves. Identifying muscles comes into play with stretching as well. To learn more about target muscles and stretching, check out the Perfect Stretching Routine.
Knowing and visualizing where you want to “feel the burn” will also help guide your form, which ties into our next tip:
2. Watch Your Form
One of the most crucial ways to avoid injury while exercising and stretching is to have proper form, which means properly positioning and aligning your body when you perform your exercises. This allows our muscles, joints and tendons to move the way they were designed to. If we have “bad form”, it means our alignment is off and our body can’t move the way it’s supposed to. This strains our body and leads to injury.
Essentially, good form is all about making sure you're exerting energy in the right way and not wasting your movements. However, it's also about staying safe. Injuries result from moving parts of the body in ways you’re not supposed to. You also won't achieve the results you're looking for, so it's a double negative.
To find good form when you exercise, carefully follow the instructions to make sure your form is correct (i.e., straighten your back, bend your legs, keep your feet planted on the ground, etc.), and if possible, stand in front of a mirror while exercising. If this isn't doable, try recording yourself! Adjust your position so that you "feel the burn" or "feel the stretch" in the areas you're targeting.
We understand figuring out your form can be hard when you’re starting or if you have mobility concerns. Our top tip for good form for anybody – regardless of your physical limitations – is to let your body be your guide. If you focus on those target muscles and adjust yourself until you feel them working, your form will naturally follow.
3. Don't Overextend or Force Yourself
Is a certain stretch or exercise calling for you to touch your toes, but you've never done that before? Extending your body can be pretty daunting for many people, especially exercise beginners and people with pain. Many static stretches and muscle strengthening routines also involve extending your body. But don’t worry: When exercising, you only need to extend until you feel the target muscle(s) working, and then stop – that’s as far as you need to go! If you go further, you're putting yourself at risk of sustaining an injury. You also won’t gain any added benefit, so there’s really no point.
You will still feel the burn and reap all the benefit by only extending as far as your body comfortably allows. The key is to look out for the slight "pull' in your muscle. It shouldn't be painful, and if you notice a stabbing or sharp pain, you've crossed the line into overextension.
It's extra important to avoid overextending your shoulder joint, one of the most fragile joints in the body.
4. Try Different Stretches and Exercises
There isn't one be-all-end-all stretch or exercise for each muscle group; there are numerous ways you can target the same muscles, ranging in difficulty.
Furthermore, if you struggle with a foot condition like plantar fasciitis or suffer from osteoarthritis, you can try different ways to work out without triggering pain or an injury. This may include modifying an exercise to sit down on a chair or lay on your back with an exercise mat.
If an exercise/stretch isn't working, try a different one that targets that area: there are many ways to work the same muscles, so you just have to find what works best for you.
5. Rest Between Sets
Don't do all of your exercises without resting intervals. If you tire yourself out too much, you might neglect proper form and get sloppy as you progress, causing an injury. Even if you don’t feel tired and think you can do it, it’s generally not a good idea.
Resting between sets also increases your chances of inducing muscle hypertrophy (increase in muscle mass). Building muscle greatly reduces your chances of sustaining a sports-related injury. This is because strength training supports healthy ligaments and tendons surrounding the joints, which are notoriously vulnerable to injury.
Healthline notes that moderate rest sets of 30-90 seconds between exercises should be sufficient. Ideally (depending on the exercise), you should aim for 3 sets of 10 repetitions for each exercise, but you can do less to start or if you’re recovering from an injury.
6. Know the Difference Between Dynamic and Static Stretching
Who knew there were two different types of stretches? Well, there are, and knowing the difference between them and when to do them will reduce your risk of injury during exercise.
There are two types of stretches, dynamic and static:
Dynamic stretching: These are warm-up stretches. They loosen your muscles and get your body moving and blood flowing. You should do dynamic stretches before your cardio, strengthening, weightlifting or exercise routines.
Static stretching: These are cool-down stretches. You should do your static stretches after your workouts. They help your muscles recover after exercising, preventing strain and injury
7. Start Small and Do What You Can
Starting small refers to starting with the easiest routines as a beginner and gradually making them more difficult over time. You should give yourself plenty of room to gradually work towards more difficult exercises and stretches. Start with gentle stretching, easier workouts and lots of time to warm up and cool down.
It goes without saying, but starting with intense, difficult workouts can put you at risk of hurting yourself and deter you from working out again. You need time to build stamina, strength and flexibility, so tiring yourself out right away is a bad idea.
Instead, try starting your cardio routines by walking for a while on a treadmill if you're at the gym, perhaps slowly working towards a steady jog. There is some common sense involved with weightlifting as well. For instance, you can lift more weight using two arms than one. If you're lifting to build muscle strength, start with 1 to 2-pound weights before trying higher amounts. You can also start with fewer sets and less repetitions (i.e.: 2 sets of 8 instead of 3 sets of 10).
The key is to listen to your body and just do what you can! After all, goals take time – it’s about the journey, not the destination. The most important thing is that you do what you can, stay within your limits and have fun!
Additional Resources on Exercise and Stretching
The Perfect Stretching Routine
A Beginner's Guide to Exercises for Relieving Arthritis: Part 1
A Beginner's Guide to Exercises for Relieving Arthritis: Part 2
Feet First Clinic Stretches Pinterest Board
Top 12 Exercises & Stretches to Treat and Prevent Foot Pain
Looking for More Assistance?
We've given you some crucial tips on avoiding an injury, but maybe you're experiencing chronic pain and need to take things to the next level. A chiropodist can help educate you on handling physical activity with a foot condition. Reach out to Feet First Clinic to learn more and book an assessment!
May 23, 2022
Ever wish you could touch your toes more easily? Are you finding stiff muscles are getting in the way of your everyday activities? Or perhaps you're enjoying your new full-body workout, but can't get the hang of stretching afterwards? You're not the only one! If this sounds like you, flexibility stretches may be the answer.
While stretching before and after exercise is one of the most important parts of an active lifestyle, it can also feel the most difficult. Sometimes flexibility feels impossible to achieve, and it seems like our bodies are limiting us.
However, there are ways to beat these obstacles with highly effective flexibility exercises. Not only do they lengthen and stretch your muscles, but they also help you achieve maximum range of motion, decrease stiffness, improve your balance and manage localized pain in different parts of the body, such as foot pain and back pain.
Why is Flexibility Important?
Flexibility gives us freedom of movement in our daily activities. The easier we can move our body, the less pain we feel and the easier we can perform our daily activities. Being more flexible also reduces your chances of sustaining an injury, which is extra important as you get older and have to be more mindful of hurting yourself. As you start to feel stronger and can move more easily, it can be a total mood booster.
Working on your flexibility simply makes you feel your best. Over time, you’ll notice less aches, pains and stiffness. Even if you don’t have an exercise regimen, simple stretches in the morning or at bed-time can go a long way towards improving your physical well-being.
Click here to learn more about the benefits of flexibility and stretching, and our top tips for safe stretching at home.
The Following Factors Can Impede Your Flexibility:
Conditions affecting the joints, like different types of arthritis.
Living a sedentary lifestyle
Age
Conditions that target connective tissues, like plantar fasciitis.
How To Improve Flexibility
It's important to note that anyone can improve their flexibility. The simplest way to do that is by stretching regularly. To help you our, we’ve compiled 5 of our top stretches to improve overall flexibility.
If these stretches seem a little intimidating - don't worry! They’re safe, can be easily modified, and are often recommended by medical professionals to help people with chronic pain and disabilities. Remember: stretches help with flexibility over time and involve practice and dedication. As long as you're consistently making an effort, you'll soon be able to move your body more fluidly than before.
Let's get to it! Here are the top 5 best flexibility stretches:
Hamstring stretch
Hip flexor stretch
Side bends
Standing forward folds
Big toe stretch
1. Hamstring Stretch
Hamstring stretches improve flexibility and range of motion in your hips. Over time, this stretch can make simple actions like bending over and walking less daunting as you get older.
Instructions:
Start on your knees (you can place a towel or pillow below your knees so they don't get sore).
Place your hands on the floor in front of you (or wherever is comfortable for balance) while you extend one of your legs forward between your hands.
Flex your feet (so your toes are pointed straight upwards) and try to hold the pose for 30 seconds, or however long you can manage before switching to your other leg.
Where You’ll Feel it: Hamstrings (back of our thighs). You may also feel it a little in your calves.
Modifications and Tips:
Got bad knees? No worries! You can also do this stretch standing! Instead of starting on your knees 1) Stand straight, 2) Extend on leg forward in front of the other, 3) Flex your foot on your extended leg and gently lean forward until feel the stretch (If you can't feel the stretch, try shifting your butt backwards as you lean forward). Check out the Pinterest link below for a full demonstration.
Make sure your foot is flexed (toes facing up towards you) on the leg that your stretching, otherwise you won't feel the stretch
2. Hip Flexor Stretch (Runner's Lunge)
The simple runner's lunge is an excellent way to stretch your hip flexors. The hip flexors stabilize our pelvis and spine, and when they're tight, they can cause substantial mobility issues. Stretching the hip flexors helps keep them loose, which is crucial for performance enhancement and reducing your risk of injury (not to mention reducing pain!).
Instructions
Put your hand on your hips and bend both legs (You can also put your hands on a wall or secure object for balance)
Extend one leg in front with your front foot flat on the floor. Keep both legs bent and your back straight.
Slowly push your hips forward while keeping your back straight (like a pelvic thrusting motion). As you move forward, you should feel the stretch in the front of your boy by the top of your thigh/groin/pelvic region.
Hold for 30 seconds and repeat by switching legs.
Where You’ll Feel it: Hip flexors (front of the pelvis and groin area), top of the front part of the thigh
3. Side Bends
Side bends are all about spine flexibility and working the lower back and abdominal muscles. They lengthen these target muscles and improve balance, posture and core strength. You can do side bands while sitting or standing. We’ll explain them both:
Seated Side Bends
Start with your legs spread out to the sides as far as possible. Don't worry, you don't have to do the splits! You can also cross your legs or sit on a chair instead.
Reach your right arm high over your head and bend towards your left leg to the side. Hold for up to 30 seconds, or less during practice. Try your best to keep your hips stationary as you reach – otherwise you may not feel the stretch.
Repeat with the other arm.
Standing Side Bends
This version of a side bend is quite easy! Start in a standing position with your feet slightly apart.
Interlace your hands and extend them overhead.
Lean towards your side for a few seconds, moving back and forth and switching sides.
Modifications: If you’re having trouble balancing or feeling the stretch, plant the hand of your non-stretched arm beside you for balance and support.
4. Standing Forward Folds
Forward folds are one of the best flexibility stretches for both your spine and hips. They’re one of the most multi beneficial flexibility stretches and are a great way to stretch as much of the backside of the body as possible. They target your lower back muscles, glutes, quadriceps, hamstrings and pelvic floor muscles. They're also a great way to practice touching your toes!
If you’re new to stretching, we recommend starting small and gradually working your way up. Here are the basic steps:
While standing, extend your body downward and reach for your feet, calves or the floor. Keep in mind it may not be possible to reach down this far yet - just go as far as your body allows and what feels comfortable.
Hold the position for a few seconds, taking deep breaths.
Tip: Start small and gradually work your way up.
Modifications: Practice makes perfect, and you can adjust this stretch to make it a little easier as you learn. You can do so by trying it with your knees bent or with a small stool in front of you, so your hands have a place to rest as you get used to stretching.
5. Big Toe Stretch
Your big toe has a lot of control over your feet, and it's good to make sure it has a decent range and doesn't become rigid. Neglecting your feet can also have several negative side effects, like poor balance, an inability to absorb shock from the ground, and difficulty holding weight.
The big toe stretch is a great way to improve and maintain flexibility and stretch in your toes – particularly around the first metatarsalphalangeal joint (the joint at the base of our big toe). As an added bonus, this stretch can help you feel better if you spend a lot of time on your feet with your toes cramped up in shoes (however, you should be wearing shoes with enough room in the toebox!).
Instructions
Sit on the floor, chair or a couch
Grab your right foot. You can do this by lifting your right leg and resting your right foot on your left thigh.
Using your hands, move your big toe up and down and side to side.
Hold your toe in each position for 5 seconds.
Repeat 10 times before switching feet.
Modifications: Who says you can't also give some love to your other toes? You can also do the same movements with the rest of your toes to work the intrinsic muscles in your feet and take flexibility to the next level.
May 16, 2022
Mature feet need a lot of love and attention! They've been through a long life and walked many miles. Our bodies also change as we age, which makes feet more prone to several painful foot conditions.
Many women over 65 are looking for easy yet practical solutions to their foot pain. Luckily, we've got the perfect collection of foot pain stretches for women over 65 who want to keep their feet in tip-top shape!
The stretches we'll discuss today allow seniors to experience the benefits of healthy exercise without attempting a vigorous, intimidating program. In fact, you can do all of these foot pain stretches while sitting on a chair, couch or a floor mat. Some you can even do in bed! Click here to learn more about the benefits of stretching and why it's so important for treating and preventing foot pain.
Let's get to it! Here are 5 foot pain stretches for women over 65:
Ankle circles
Toe spread-outs
Towel stretches
Golf ball rolls
Heel stands
1. Ankle Circles
Great for:
Calf muscles
Mobility and stability
Ankle strength
Weak ankles can have a significant impact on balance and mobility, making women over 65 prone to falls and injuries. As such, ankle circles are an easy stretch to perform regularly on your quest towards building strong ankles.
Ankle circles primarily improve mobility and stability and are a suitable exercise for injury recovery. They target and strengthen your calf muscles, building a solid foundation for your feet and ankles. They're also a great way to test and improve your flexibility and range of motion. The movement is also great for breaking up inflammation and stiffness, and managing foot pain.
Instructions:
While sitting (or standing), lift one leg about two inches from the floor.
Move your foot in a circular motion with your toes pointed. One repetition equals one circle, so perform up to five if you're comfortable. Then rotate in the opposite direction.
Repeat with your other leg.
Where You’ll Feel It: Ankles and lower calf
Modifications: If you want to mix it up and up the intensity, you can try “Figure 8” exercises. They can be done while sitting or standing, and are very similar to ankle circles with the following variations:
Instead of lifting your foot off the ground, keep your heel planted; only raise your toes and forefoot.
While keeping your heel planted, move your foot in a figure 8 pattern (like you’re painting an infinity sign with your toes).
2. Toe Spread-Outs
Great for:
Bunions
Strengthening intrinsic foot muscles
Many women over 65 are all too familiar with bunions, a foot condition that targets older women much more often than men. The National Center for Biotechnology Information (NCBI) notes this may be due to women having weaker connective tissue in their feet and wearing tighter shoes and high heels for a large chunk of their lives.
That said, toe spread-outs (sometimes referred to as “toe fanning” or “toe splays”) are among the best foot stretches for women over 65 who deal with bunions and want to reduce their pain. Toe spreads strengthen the intrinsic muscles (deep, hard-to-reach-muscles) in your feet, allowing them to support the affected joints. This lessens bunion-related pain over time, boosts movement and can help prevent the bunion from getting worse. It also helps with many other painful foot conditions, like osteoarthritis and rheumatoid arthritis.
Toe spreads (also called toe splays) are a great exercise for your feet's intrinsic muscles.
Instructions:
While sitting, lift and spread your toes while keeping your heel planted firmly to the ground.
Hold for a few seconds before repeating with the other foot.
Where You’ll Feel it: Toes and the ball of your foot
Tips:
Start by moving your big toe (moving the big toe than the rest of the toes. Just moving that big toe is sufficient to reap the benefit of this exercise.
Don’t worry if your toes don’t actually spread apart when you try this exercise. Just the attempt to spread your toes apart helps strengthen those intrinsic muscles.
Modifications:
If you’re having difficulty with this exercise, try spreading your toes upward while keeping the pinky toe on the ground.
You can also try lifting one toe at a time, or using your hands to do it manually.
To up the ante and reap the benefits of this exercise, you can increase resistance by trying it with a rubber band wrapped around your toes!
In addition to toe spread-outs, you can check out these 5 simple exercises for bunions.
3. Towel Stretches
Great for:
Plantar fasciitis
Tight calves
Achilles tendonitis
Like many other foot conditions, plantar fasciitis affects older adults more frequently than younger people. When you think about it, this makes sense, as older feet have a longer cumulative history of walking round, wearing ill-fitting shoes and withstanding wear and tear. Studies also show that seniors have wider, flatter feet than younger adults, making it more difficult for the foot's arch to support weight.
Another exceptionally easy stretch, the towel stretch, is proven to help alleviate symptoms of plantar fasciitis. It can also help strengthen the Achilles tendon and aid those with Achilles tendonitis or other ankle issues. Tendonitis is an overuse injury, which means it affects older adults and athletes alike. Older adults may also have a weak Achilles tendon due to obesity, diabetes, arthritis, calf tightness, and other foot conditions that cause excess strain on the heel and tendon.
Equipment: For this stretch, you'll need a towel (or exercise band) and preferably an exercise mat for comfort. You can also try doing it on a bed.
Instructions:
Sit on your mat, the floor or your bed with one leg extended in front of you with your other leg bent (knee pointing up)
Wrap the towel around the bottom of the foot of the leg that's extended in front of you.
Holding onto both ends of the towel, gently pull the towel towards you. This will flex your foot and slightly raise it above the ground.
Hold this position for 5-10 seconds, then lower for a break, and repeat 3-5 times.
Switch legs and repeat the process.
Where You’ll Feel It: Plantar fascia area (by the balls and arch of the foot). You may also feel a slight stretch by the ankle, calf and hamstring (essentially, the backside of your leg)
4. Golf Ball Rolls
Roll a ball under your foot to loosen tight foot muscles and relieve foot pain.
Great for:
Fatigued muscles on the bottom of the foot
Blood flow
Plantar fasciitis
Everyone!
The bottom of your feet take on the brunt of everyday activities, making them a critical area in need of foot pain stretches. They're the barrier between you, your shoes and the floor, which can mean constricted and tight ligaments and muscles.
The slight pressure from rolling a ball along the bottom of your foot helps release and relax tight muscles; it’s essentially like a foot massage. Releasing tight muscles eases tension and strain on the joints. Relaxing these muscles also boosts blood circulation, so oxygenated blood can reach critical muscles and ligaments more efficiently, like those in your foot's arch.
Giving the bottom of your feet a little love can also work wonders for the ever-so-common plantar fasciitis. Using a golf ball (or any ball you have on hand) to massage the bottom of your feet is a quick, easy and effective way to stimulate all of these benefits.
Equipment: A golf ball. However, a can, frozen water bottle or therapeutic massage ball also works!
Instructions:
While sitting or standing, run your feet along with the golf ball (or substitution), so it hits all areas of the bottom of the foot.
To establish a pattern, you can start by making a circular motion in the foot's arch before making your way towards the heel and the ball of the foot. You can also focus on tight areas of the foot.
Where you’ll feel it: The underside of your foot.
5. Heel Stands
Great for:
Balance
Blood circulation
Here's another easy stretch for seniors to master! Heel stands work the anterior tibialis muscle in the front of the leg (by the shins) and the calf muscle (backside of the lower leg). These muscles play a critical role in moving and stabilizing our ankles, and lifting our feet when we move.
Heel stands help prevent blood pooling and swelling in the lower limbs by stimulating blood flow. Since you can use a chair to do this stretch, they're also an excellent way to practice the art of steadiness and improve your balance - something important for older adults to help avoid injuries and falls.
Equipment: A chair, countertop or steady object to use for balance
Instructions:
Stand directly behind a chair and lightly rest your hands on the chair's back - using it for balance.
Slowly raise your toes while keeping your heels planted on the ground. Then lower your toes steadily back down.
Try to repeat 10 times. Aim for 3 sets of 10
Where you’ll feel it: Mostly in your shins (front of your lower leg) and calves (back of your lower leg). You may also feel it in the heel and ankle region.
Modifications: As you master your heel raises over time, you can depend less on the chair. For instance, you can try using just your fingertips to hold the chair, and eventually, you may not need it at all!
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