Fitness: Building the Foundation From the Ground Up

Finally, those of us living in Michigan can look forward to some nice weather! Hopefully, this means good times in the outdoors. For many though, those good times are limited to activities which do not involve standing on our feet. Although going for a walk may seem appealing, too many people are prevented from enjoying various activities due to foot and ankle pain.

Various conditions can cause pain anywhere in the foot and ankle, and can range from minor discomfort to debilitating pain. The good news is that many conditions can be prevented, or at least lessened, with proper “foot fitness.”

First, let’s go over some common conditions:

1. Plantar Fasciitis

This is one of the most common foot pain issues seen by podiatrists and physical therapists. Plantar Fasciitis (PF) commonly includes bone spurs in the bottom of the heel. Pain is generally present in the bottom of the heel and possibly in the arch of the foot. The worst times are with the initial step after a period of non-weight bearing – such as the first step out of bed in the morning. Often, the pain will decrease after you start walking and increases again after prolonged walking/standing. This cycle continues to repeat itself, causing misery for those with the condition.

2. Tendonitis

There are multiple tendons in the foot and ankle, and therefore, many places where tendonitis can occur. Two of the more common areas are in the Achilles tendon, which attaches from the calf muscle to the back of the heel, and the Posterior Tibialis tendon, which runs down the inside of the ankle behind the inside ankle bone and into the foot. Pain is present over the tendons with Achilles Tendonitis pain often on the back of the heel, and Posterior Tibialis Tendonitis pain often right behind the inside ankle bone and/or inside of the foot.

3. Metatarsalgia

Pain which occurs in the base of the toes under the “ball” of the foot is called metatarsalgia. It is commonly seen in people who participate in activities involving impact to the ball of the foot, i.e. running; but can afflict anyone.

4. Ankle sprains

Most commonly occurs when the foot is turned inwards, resulting in pain on the outside of the ankle along with bruising and swelling.

EXERCISE 1

Attach an elastic band to something secure in front of you, and the other end around the ball of your foot. Point your foot forward and pull back. Make sure there is enough band resistance to make it challenging. Do 3 sets of 12 repetitions.

EXERCISE 2

Attach an elastic band to something secure to the outside of your foot (if it is your left foot, the band should be tied to something to your left), and the other end around the ball of your foot. Turn your foot/ankle out, then, in. Make sure only your foot and ankle move. Do not rotate your entire leg. Do 3 sets of 12 repetitions.

EXERCISE 3

Attach an elastic band to something secure to the inside of your foot (if it is your left foot, the band should be tied to something to your right), and the other end around the ball of your foot. Turn your foot/ankle in, then, out. Make sure only your foot and ankle move. Do not rotate your entire leg. Do 3 sets of 12 repetitions.

EXERCISE 4

Stand on a step (a secure one) on the ball of your foot. Raise yourself up and down on your toes. Do 2 sets of 15-20 repetitions.

EXERCISE 5

Balance with your foot on a pillow. Try to keep the weight evenly distributed on your entire foot. Do not put the weight on your toes, heel, inside, or outside of foot. Balance for 1 minute, 2 times.

EXERCISE 6

Place a small towel on a hard, flat surface (tile, linoleum, etc). Start with your toes at one end of the towel. “Scrunch” your toes to pull the towel towards you. Keep going until you get to the end of the towel. As the towel gets bunched up under your foot, pull the excess back and keep going. Only use your toes. Do not pull with your foot or leg. Repeat for 3-5 minutes.

EXERCISE 7

Place your foot on a tennis ball, either while standing or sitting. Roll your foot on top of the ball to “massage” the bottom of your foot. It can also be performed with a cold can of soda instead of a tennis ball to help decrease swelling after being on your feet for a long time. Repeat for 5 minutes.

EXERCISE 8

Use your hand to pull the toes back. This can be done with your knee straight or bent. You should feel a stretch in the arch and/or calf muscles. Hold for 30-60 seconds, repeat 2-3 times.

EXERCISE 9

Calf stretch: Stand in a lunge position with the front leg bent and back leg straight (left picture). Keep toes facing forward and heels on the floor. Lunge forward, bringing your hips towards the wall until a stretch is felt in the back of the calf. Repeat the same procedure, but with the back leg slightly bent (right picture). Hold 30-60 seconds, repeat 2-3 times each.

Performing these exercises 1-3 times per week (or more in the case of the stretches) should help strengthen and stretch the foot and ankle, and help avoid some nasty pains. These are general ideas which should be combined with other preventative measures as stated earlier, as well as proper fitness for the rest of the body. By exercising the knees, hips, and low back; and maintaining proper weight control you can avoid excess stress on the feet. Try them so you can get out and enjoy yourself this summer!

Bob Budai is a board certified specialist in orthopedic physical therapy and a certified personal trainer. He can be reached for questions through email at: bob@functional-strength-training.com

The purpose of this article is not to diagnose, or treat current injuries/pain. If you suspect that you have any of these conditions, the first step should be to see a medical professional, generally a Podiatrist. There are many conditions of the foot and ankle which can appear as one thing, but actually be another. Further, some conditions can actually be a secondary problem which has arisen from something else.

The purpose of this article is to offer general information, as well as preventative exercises, to hopefully help avoid these conditions. The use of proper footwear, orthotics, and other preventative strategies cannot be overemphasized. But for our purposes, let’s look at some good exercises to address what is often the most abused and neglected part of our bodies – our feet.