Foot muscles can weaken due to a number of reasons, including muscle disorders, neurological disorders, nerve damage, lifestyle factors, and even the very shoes we wear.
Muscle disorders -Muscular dystrophy and Charcot Maria Tooth.
Neurological disorders - Cerebral palsy and multiple sclerosis
Nerve damage - Peripheral neuropathy or due to direct trauma
Lifestyle - Inactivity or diminished use of your feet
Shoes - Humans likely started wearing shoes anywhere between 7000 and 150,000 years ago depending on what evidence you use and although shoes were initially created to help protect the human foot, in the long run, they have likely contributed to the weakening of foot muscles.
The major problem with weak foot muscles is that it can lead to an increase fall risk. According to the CDC, falls are the leading cause of morbidity (injury) among older adults.
Here are the top foot exercises to maintain strong and pain-free feet.
1. Toe curls- while sitting comfortably with your feet up and shoes and socks off simply flex and extend your toes 10 to 20 times.
2. Toe splaying- again while sitting comfortably with your feet elevated and shoes and socks off simply try to spread your toes increasing the gap between each toe. Do this 10 to 20 times each foot.
3. Pick up marbles-with your shoes and socks off simply try to pick up marbles from the floor and place them in a nearby container.
4. Heel raises- with your shoes and socks off raise your heels up and down 10 to 20 times
5. Alphabet- with your shoes and socks off and your feet elevated. Try to draw the alphabet with your big toe. This exercise will encourage ankle motion and mobility in all directions and planes.
6. Arch lifts- with your shoes and socks off and standing flat on the ground with your feet shoulder with apart try to raise your arches without raising your toes or heel off the ground. Do this 10 to 20 times each foot.
The strength and stability of our feet are the foundation of our body and will help us maintain a normal, healthy and active lifestyle.
Written by
Dr. Jeffrey S. Hurless
DPM, FACFAS Board Certified Foot & Ankle Surgeon/Podiatrist
Medical Director, HealthyFeetStore.com
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