Exercising the Toes

Toe Stretching       

While in a sitting or back lying position curl your toes as if you were gripping an object and hold this position for  five seconds. Repeat this 10 times. Now curl your toes up and hold that position for 5 seconds. Repeat this 10 times.  Next, attempt to spread all your toes apart from one another as far as possible and hold for 5 seconds. Repeat this 10 times.                       

Toe Strengthening Position/Activity/Rx
Toe Squeeze Place small corks or other small soft objects between yourtoes and assume a sitting or back lying position. Squeeze your toes together and hold this position for 5 seconds. Repeat this 10 times.  
Big Toe Pulls  Place a thick rubber band around your big toes and assume a sitting or lying position.  While keeping your feet stationary, attempt to stretch the rubber band by pulling your big toes apart. Hold the spread position for 5 seconds and repeat this 10 times. 
 Toe Pulls      Place a thick rubber band around the toes of each foot and  assume a sitting of back lying position.  Attempt to spread apart all of your toes. Hold the spread position for 5 seconds and repeat 10 times. 
Towel Curls While sitting in a chair, place a small thin towel on the floor with your feet placed on the towel. Using only your toes, curl the towel toward you. Stop when the towel has gathered as far as it will go. Repeat this exercise 5 times.  If you wish to increase the resistance, place a weight (a can of soup works well) on the end of the towel.
Marble Pick-up Place 15-20 marbles on the floor and attempt to pick them up one at a time with your toes and drop each one into a dish or pan.
Sand Walking Walking bear foot on a sandy beach is excellent as a toe strengthener as well as a strengthener of most other  aspects of the foot and legs. It is recommended that your progress slowly with the distance walked because it is an intense exercise if you are unaccustomed to sand walking.

                      

                    

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