Foot health is a crucial but sometimes neglected part of our overall well-being. Our feet bear our weight and enable us to move comfortably, highlighting the need for podiatry Chatswood.
Neglecting foot health can make simple tasks like walking, running, or standing challenging and painful.
Moreover, if foot issues are left untreated, they can escalate into more significant problems affecting our entire body.
What is Foot Health?
Foot health refers to the overall condition of your feet, ankles, and lower legs. It involves assessing the physical and mental aspects of foot well-being, ensuring that your feet are healthy in all respects.
This includes examining the shape and size of your feet, checking for skin problems or signs of infection, and evaluating your foot care habits to prevent potential future issues.
Understanding the Anatomy of the Foot
The human foot is a complex system of 26 bones, which—by way of muscles, ligaments, and tendons—are constructed to support body weight while remaining strong enough to provide balance and mobility. There are 26 bones in each foot, making up around a quarter of all the bones in the human skeleton.
These bones are divided into the forefoot, midfoot, and hindfoot.
The Forefoot consists of the five toes (phalanges) and the five long bones (metatarsals) that connect them to the midfoot. During activities such as walking, running, and jumping, the forefoot carries a large part of the body weight and is responsible for balance.
The Midfoot is situated between the tarsometatarsal articular complex, formed of a series of bones called the arch. The navicular, cuboid, and three cuneiform bones make up this section. The arch acts as spring, dispersing the forces of movement that enter the foot. It also helps keep the foot stable, ensuring proper alignment and reducing the risk of injury.
The bony arch running between the heel and ankle bones is referred to as Hindfoot. The calcaneus is the largest bone in your foot and plays a central role in helping to support your feet. The talus is on top of the calcaneus and makes a hinge with that bone, as well as moving between the tibia and fibula to allow enough range of motion for walking or running.
The anatomy of the foot also comprises over 100 muscles, tendons, and ligaments that all work together to move and support your body. The plantar fascia is a thick elastic band of tissue that runs from the toes to the heel and plays an important part in supporting the arch as well as absorbing shock. The Achilles tendon, which joins the calf muscles to the heel, is important for simple activities like walking and running, as well as more demanding activities like jumping.
To appreciate the foot, one must first become familiar with its anatomy. Several things can go wrong with the feet, and those problems start at various parts within this complex setup—everything must work together to ensure these vital elements function correctly, or there are potentially serious limitations and pain in simple day-to-day movement.
Top 8 Physio Tips for Better Foot Health
Here are 8 tips to maintain good foot health.
1. Toe Raise, Point, and Curl
This exercise targets all parts of your feet and toes, helping to strengthen them.
- Sit on a chair with your feet flat and your back straight.
- Raise your heels so that only the balls of your feet and toes are touching the floor.
- Hold this position for 5 seconds.
- Point your toes downward, aiming to touch the tips of your big and second toes to the floor. Hold for 5 seconds.
- Keeping your heels raised, curl your toes inward so only the tips touch the floor. Hold for 5 seconds.
- Repeat each position 10 times.
2. Toe Splay
This stretch improves control over your toe muscles and can be done with both feet together or one at a time. Marrickville health centre is where one can get rid of foot problems.
- Sit up straight in a chair with your feet flat on the floor.
- Spread your toes apart as wide as comfortable. Hold for 5 seconds.
- Repeat 10 times.
3. Toe Curls
Strengthen the flexor muscles of your feet and toes with this exercise. Physio can help you reduce foot pain.
- Sit up straight in a chair with your feet flat on the floor.
- Place a small towel on the floor in front of you, oriented horizontally.
- Use your toes to grip the end of the towel and pull it towards you. Repeat 5 times per foot.
4. Marble Pickup
This exercise strengthens the muscles on the bottom of your feet and toes.
- Sit on a chair with your back straight and feet flat.
- Place a bowl on the floor in front of you filled with marbles.
- Use your toes to pick up one marble at a time and place it into another bowl. Repeat with each foot.
5. Big Toe Stretch
Increase mobility in your big toe and alleviate discomfort from tight shoes.
- Sit up straight in a chair with both feet resting flat on the floor.
- Lift one foot onto your opposite thigh.
- Use your hand to stretch your big toe in various directions, holding each stretch for 5 seconds. Repeat 10 times per foot.
6. Toe Extension
Prevent or treat plantar fasciitis by stretching the bottom of your foot.
- Sit on a chair with your back straight and your feet flat on the floor.
- Lift one foot onto your opposite thigh.
- Pull your toes up towards your ankle, feeling the stretch along the arch of your foot. Hold for 10 seconds and repeat 10 times per foot.
7. Foot Roll
Ease plantar fasciitis pain and massage your feet using a frozen water bottle or ball.
- Sit on a chair with your feet flat on the floor.
- Place a bottle or ball under one foot and roll it gently for 2 minutes, massaging the sole of your foot. Switch to the other foot.
8. Ankle Alphabet
Strengthen the muscles in your lower leg by drawing the alphabet with your toes.
- Sit on a chair with your feet flat.
- Extend one leg in front of you and draw the alphabet with your big toe. Repeat twice per foot.
Bottom Line!
Consistently practicing these foot stretches and strengthening exercises will benefit your feet greatly. You’ll experience reduced stiffness and aches, relief from heel and arch pain, and possibly even prevention of issues like hammertoes and toe cramps.
Additionally, foot-based comfort products like insoles can further enhance your foot health by reducing stress on joints, ligaments, and tendons, helping to prevent injuries in the foot, knee, and hip during sports, training, and active movement.
Before starting these foot exercises, it’s important to warm up first. Take a short walk around your home or use a stationary bike to get your blood flowing. This helps prepare your tendons, ligaments, and muscles for stretching.
Remember, these exercises and stretches should not cause pain. Be gentle with yourself and avoid excessive pressure or stretching beyond your comfort level.
If you experience persistent discomfort or pain during these exercises, stop immediately and consult your doctor or physical therapist for guidance on how to proceed.
If you have any questions about the exercises or if they don’t seem to address your specific issue, don’t hesitate to reach out to your healthcare provider for assistance.
About The Author:
Stacey Smith is a freelance health writer. She is passionate about writing about women’s health, dental health, diabetes, endocrinology, and nutrition and provides in-depth features on the latest in health news for medical clinics and health magazines.
