Maggie Spilner, author of 'Prevention's Complete Book of Walking' shares her expertise to help get your feet into tip-top condition.
Are aching feet keeping you from logging the miles you want? Seventy percent of women have a bunion, hammertoe, or other foot problem that can become uncomfortable enough to hobble any fitness walker. The small muscles in the toes work to keep you balanced and roll your feet through their full range of motion; keeping them strong and flexible is important. While that won't shrink bunions or hammertoes, strong foot muscles can enhance the mobility of the affected joints and ease pain.
To do that, try these easy exercises three or four times a week, as recommended by Cherise Dyal, MD, assistant professor of orthopedic surgery at Albert Einstein College of Medicine in the Bronx.
While seated, hold each position for 5 seconds, and repeat 10 times.
Toe Raise, Point, Curl
While seated, first rise onto the balls of your feet, then your tiptoes, and then curl your toes under. Good for people with hammertoes, toe cramps, and arch pain. Toe squeeze. Place pens, pencils, or small corks between your toes, and squeeze. Helps relieve hammertoes and toe cramps.
Big Toe Pulls
Place one thick rubber band around both big toes. Without moving your feet, stretch the rubber band by pulling your big toes away from each other. Recommended for people with bunions and toe cramps.
Toe Spreads
Put a thick rubber band around all of the toes of one foot, and spread them. (Make sure the band is tight enough to provide resistance; if not, double it.) Helps relieve bunions, hammertoes, and toe cramps.
Maggie Spilner book, Prevention's Complete Book of Walking contains everything you need to walk your way to better health.
The information presented in this article is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis.
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