Boosting the strength of foot and ankle joints is key to reducing foot pain and enhancing mobility. That’s why podiatrists recommend key exercises that increase stability and prevent accidents from occurring, especially for runners and other individuals with active lifestyles. Try these three recommended practices a few times a day. 

3 Ways to Prevent Foot Pain

1. Toe Splays

Increasing the space between your toes can actually help stabilize your feet. This is the purpose of simple toe splay stretches. Since you can perform these anywhere, they’re easy to incorporate into your daily life. If you can’t naturally spread your toes apart, start by manually spreading your toes and holding them in this position for as long as possible. Once your toes are properly trained, you should be able to extend them without assistance.

2. Towel Curls

Once you’re comfortable splaying your toes on your own, move on to towel grabs. Lay a dish or tea towel flat on the ground. Stand with both feet evenly on it. Spread your toes and curl them under to grip the towel, scrunching it up under your foot. Try to keep your heels in place as you tuck the towel under your arch. Unfold it and begin again. If it’s hard to maintain your balance, do this while sitting in a chair instead. 

3. Unilateral Hopping

If you’ve established reasonable strength in the foot and ankle joints, move on to more advanced exercises. Unilateral hops will continue increasing stability and reducing the occurrence of foot pain. Mark off an area on the floor in front of you using tape so there are four quadrants of equal size. While standing on one foot, hop from quadrant to quadrant, going forward to back, side to side, and diagonally. Begin hopping in 30-second intervals and increase the time as your ability allows.

The professionals at Advanced Foot Care Center of Rochester not only provide effective treatments for foot pain, but they also offer essential exercise advice to increase foot health. Dr. Joseph G. DiPrima and the rest of his skilled podiatric staff are equipped to care for many foot conditions, including heel pain, bunions, and nerve damage. They also provide physical therapy, surgical procedures, and custom orthotics. Schedule an appointment in Monroe County, NY, by calling (585) 249-0020 today. Visit them online to learn more about their services.