All About Arthritis
- Place a towel on a smooth-surfaced floor (tile, laminate, wood)
- While seated, place your heel at the back of the towel and use your toes to pull the towel towards you, bunching it up beneath your foot.
- To make this more challenging, place a heavy object on the far end of the towel
- As an alternative, reverse the motion by pushing the towel away with the toes at the end of the set.
- Do three sets per foot, daily.
- Pick up a marble or a pencil with the toes.
- Hold for count of 5, repeat 5 times per foot
Foot doming (seated and standing)
- Place your feet flat on the floor
- Draw the ball of your big toe towards your heel, while keeping the toes flat on the ground
- Do not curl or flex the toes, keep them relaxed. Raise only the arch of your foot
- Once this is easy while seated, try the exercise in a standing position (one foot at a time for stability)
Toe spread out
- Place feet flat on the floor.
- Spread the toes as far as they will go and then return them together.
- For added resistance, use a pedicure toe separator
- Do three sets of ten, up to two times daily
Individual toe lifting
- Place feet flat on the floor and try to lift each toe up in turn.
- Aim to keep the others flat on the floor (not easy!)
- Lift each toe, in order, three times per foot, daily
- Place the heel of the foot on a suitable book, and the forefoot on a bathroom scale, ensuring the foot is horizontal as far as possible.
- Press down with the forefoot onto the scale
- Do one set of ten with each foot, daily
- Start with your foot flat on the floor, with equal weight at the heel, ball of the foot and toes
- Raise up the big toe, keeping all four of the little toes flat on the floor, hold for 5 seconds
- Lower the big toe while raising all four of the little toes. Hold for 5 seconds
- Try to complete this motion without rolling or rocking your lower leg; move only the toes.
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