According to the American Podiatric Medical Association, a 120-pound person walking a single mile exerts the equivalent of approximately 63 tons (greater than 125,000 pounds) on each foot. Strengthening your feet with some simple exercises helps to prevent common foot injuries. “Jumping into an exercise routine without paying attention to your feet can lead to foot pain and even injuries,” advises Dr. Jamie Hopkins, president of the Suffolk Division of the New York State Podiatric Medical Association (NYSPMA).

Before hitting the gym, the foot specialists of NYSPMA recommend keeping feet healthy, agile and strong by kicking off each workout with the following foot exercises, and cooling down with a relaxing foot massage.

Footwork Exercises

1. Toe Points. While standing, do toe raises, toe points and toe curls. Hold each position for five seconds and repeat 10 times. This is a perfect way to help alleviate toe cramps and strengthen calf muscles.

2. Toe Squeezes. Place a foam toe separator between your toes and squeeze for five seconds. Repeat 10 times. This is a good strengthening exercise for people who suffer from hammertoes or toe cramps.
   

3. The Roll. Applying light pressure and rolling a golf ball under the ball of your foot for approximately two minutes creates an instant massage for the bottom of the foot. This exercise is perfect for people who suffer from plantar fasciitis (heel pain syndrome), cramps or arch pain (and it feels great!). If a golf ball is not readily available, any type of small ball will work just as well.

4. Towel Scoop. Place your gym towel on the floor and pick it up by only using your toes. Repeat this exercise five times. Try this if you have hammertoes, toe cramps, pain in the ball of your foot, or for overall strengthening.

Foot Massage Techniques

A foot massage not only helps to release tension in your feet, but also increases circulation and maintains the health of the skin on your feet. The first step to a perfect foot massage is to be sure that you and your partner are sitting comfortably in separate chairs. If you are giving yourself a foot massage, simply lift your foot across your lap to begin.

Next, apply a generous amount of emollient-enriched skin lotion or Vitamin E cream to hydrate the skin. This not only moisturizes your foot, but also allows your hands to move smoothly.

1. Warm-Up. To begin stimulating circulation and warming up your foot, hold the foot in your hands. Starting at the top of the foot, begin a long, slow stroking motion with your thumbs, from the tips of the toes, down your sole to your heel and up to your ankle. Retrace your strokes back to the toes and repeat three to five times or until the foot feels warm.

2. Ankle Rotations. To loosen the ankle joint and relax your feet, cup the foot under the back portion of the heel in order to brace the foot and leg. Grip the foot with the other hand and turn it slowly at the ankle five times in each direction.

3. Toe Stretch. Grasp the foot at the arch. With the other hand, starting with the big toe, hold the toe with your thumb and index finger and firmly pull the toe, slowly moving and squeezing your fingers up the sides of the toe. Repeat this movement twice on each toe.

4. Arch Release. To help release tension in your foot’s arch, hold the heel of the foot and use the other hand to apply pressure. Slide the heel of your hand along the arch from the ball of the foot toward the base of the ankle and back up the sole of the foot. Repeat five times.

5. Cool Down. End your foot massage with the same technique used in the warm-up. Then, remove all excess lotion that may be left between your toes with soap and water and dry thoroughly.

For more information or to find a podiatrist in your area, visit nyspma.org.

The New York State Podiatric Medical Association (NYSPMA) is the largest statewide component of the American Podiatric Medical Association. Established in 1895, NYSPMA has over 1,200 members across 13 divisions in New York State. Visit www.nyspma.org for more information.