Foot Exercises

Why Haven’t People With Foot and Ankle Pain Been Told These Facts?

If you have foot and ankle pain, heel pain, or arthritis, there is hope.

Does foot pain stop you enjoying life?

Do you get aching pain after resting, or sharp pain in your feet when walking on them?

Have you had to give up what you enjoy because of pain?

At Posture Podiatry we have seen thousands of people who are frustrated because foot and ankle pain is holding them back from life.

Do you have any of the following conditions?

If you are suffering from any of these problems you need to know that there is help available.

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Pain medication

Medication could be masking the problem

Pain medication could be making things worse

Pain is the warning sign telling you to stop.

Some pain medication lets you keep going, but pills don’t fix the real problem.

In fact, if you keep taking pills you could be more likely to do things that cause more damage.

Foot and Ankle pain is not just “Old Age”

If that was true, then every part of your body would be painful… because everything in your body is the same age!

Pain is normal, but pain that doesn’t go away is not normal.

Finding the problem and fixing it has to be the top priority.

Pain is the warning sign telling you to take a break. Click To Tweet

You don’t have to wear ugly shoes or bulky insoles to fix foot pain.

You must find the true cause of your pain to be able to treat it effectively.

The good news is there is a solution.

Your body has a remarkable ability to heal itself; it sometimes just needs a little help.

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Here are 4 things you can do for yourself.

  1. Massage: You can condition your muscles by massaging the painful area
    • Simply rub the area, kneading the tight muscles.
    • Roll your foot over a tennis ball or golf ball
    • Remember that your pain may be referred from other areas, so massage all over
  2. Mobilise: You need to mobilise tight joints to promote better movement.
    • Write the ABC’s in the air with your toes, moving only your feet and ankles
    • Gently move tight joints through their full range
  3. Stretch: Increase your range of movement
    • Calf stretches or Plantar fascia stretches can help release tension as well
  4. Strengthen: Improve your ability to cope with demands of daily life
    • Simply walking on soft sand, or picking up a towel with your toes can help to build strength in your feet
Simply walking on soft sand, or picking up a towel with your toes can help to build strength in your feet Click To Tweet

Here’s how we can help:

Posture Podiatry is a podiatry clinic located in Kent Town, just outside of the city of Adelaide, South Australia.

Our podiatrists use a 3-Step system for uncovering the true cause of pain, without drugs or surgery.

How many people feel they could perform better, achieve their goals and enjoy life without pain holding them back?

  • We take a complete history, and take the time to really listen to your concerns.
  • Our Podiatrists complete a full assessment, and explain the situation  so you have a complete understanding.
  • You are treated as a real person, and we tailor a plan for you.

Posture Podiatry is an award-winning, Accredited clinic with convenient parking, experienced podiatrists and on-time appointments.

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One Foot Exercise for Happy Feet

Healthy, Happy Feet

There’s one foot exercise you can do that can really help to reveal problems with your feet. Many people will neglect their feet. But in general, athletes, sports enthusiasts and active people everywhere understand the importance of well-functioning feet. Some, because a simple foot injury sidelined them in the past, and others because they recognise the benefits of good foot exercises for better performance. 

Consisting of one quarter of the bones in your body, your feet are an engineering marvel designed to withstand huge forces, which for an athlete on the track can be up to a staggering 30 times your bodyweight. Just let that sink in for a moment – you times 30. Yep, the feet deserve some attention.

Your feet are designed to be able to withstand up to 30 times your body weight! Click To Tweet

There are 20 muscles inside each foot, and another 20 muscles that act on each foot from the lower leg. These muscles need to be work together in synergy to enable you to perform at your best.

Problems arise when one muscle is being over or underused leading to imbalance, compensation and loss of efficiency.

That’s why at Posture Podiatry we’re big on helping athlete’s feet to function well by themselves. And there’s one exercise that can determine whether your feet are fit for competition or not…

Foot Exercise to help problem feet

Foot exercises can help problem feet

One Simple Foot Exercise

The exercise is so simple, you can even do it right now while reading this.

  • While seated, stretch one leg out in front of you and make a big, slow circles with your foot – moving only your foot and ankle. Now, the temptation is to rush this, but it’s really important to make SLOW deliberate circles with your foot (it should take more than 10 seconds to complete one revolution).
  • The key is to be able to balance your muscle action to be able to complete a full circle smoothly and deliberately. Take note of any small jolts, pauses and twitches as you move your foot in a circle.

Just make a full, slow circle with your feet. Any interruption to smooth circle movements could mean you have a problem with muscles working together, and that could mean problems down the track.

Practice this until the slow circles are smooth and consistent, and you’ll be training your muscles to communicate better with each other. Repeat before and after your training sessions to ensure they’re still working well together.

Not being able to make slow circles with your feet can reveal bigger foot problems Click To Tweet

Revealing Other Foot Problems

If you’re having problems doing this foot exercise, or if you find it hard to make smooth circular movements it could be an indicator of a bigger problem, and that’s why this exercise is so important. From the perspective of a sports podiatrist, it’s exercises like these that help to identify the best treatment approach to address the true cause of your foot problem.

If you’re having trouble getting the movements right, book an appointment to see a podiatrist who uses foot mobilisation and manual therapy in their approach to improving foot function and mobility.