PDFIt helps prevent injuries and deformities in the feet, and strains in the lower leg muscles. Your toes are important for good balance when you stand and walk. The big toe is especially important for pivoting and pushing off, both in sports and everyday activities. If the big toe doesn’t work properly, pressure is taken on the finer outer bones of the feet, which are easily damaged by excessive pressure.
Position: Sit on an upright chair with your feet flat on the floor, barefoot or wearing very comfortable soft shoes.
Movements: Press your toes against the floor, keeping the toes straight: don’t let them curl. Concentrate especially on the big toe. Relax, then spread the toes out sideways, keeping them in contact with the floor; bring them together again; relax the feet completely.
Repetitions and frequency: 5-10, as often as possible.
Note: Avoid pain. If you get cramp, you are pressing too hard, or not relaxing enough between the movements. If you find it difficult to activate the big toe, concentrate on that alone at first.
After injury: After any foot injury (eg metatarsalgia or stress fracture), operation or painful condition (such as bunion or hallux rigidus), this exercise is vital. It should also be done if you have walked with a limp, used crutches, or not used your foot normally because of injury in some other part of the body.
