To strengthen your toes and to improve flexibility, pick up objects off of the floor and move them to another pile. Do 3 sets of exercises three times per day.
Exercise #2: Toe Rise
Toe rises will help strengthen your toes and calf muscles.
Stand on a stable surface and rise up onto your toes. Lift your heels off of the ground. Hold for 10 seconds and release back to the ground. You may hold onto a chair or wall for balance in the beginning. Do 3 sets of 10 exercises. Have a goal of 3 sets of 30 exercises. Try to do the exercise three times per day.
Exercise #3: Plantar Fascia Massage
If you are looking to massage the plantar fascia, sit down and cross your leg over your knee. With one hand, pull your toes back toward your nose. With your other hand, massage the area on the bottom of your foot just in front of your feel. Start out doing this for 10 minutes three times a day.
Exercise #4: Ice Bottle Massage
I know what your thinking, ice bottle massage? Fill a bottle with water and freeze it. Once frozen, roll your foot on the bottle for 10 minutes. Do this three times a day for a great foot massage.
Exercise #5: Towel Stretch
This is another calf muscle stretch which also helps increase ankle dorsiflexion. Sit on the floor and straighten your legs. Loop a towel around your foot and pull the towel back until you feel a stretch in your calf muscles. Hold for 30 seconds. Do 3 sets of 10 exercises. Have a goal of 3 sets of 30 exercises. Try to do the exercise three times per day.
Image by Judyth Greenburgh. (2005). feet. Retrieved from http://www.flickr.com/photos/curlybird/1388427133/
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