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S-T-R-E-T-C-H-E-S

Here are a variety of stretching exercises for your feet and lower limbs. As always should be the case, if you have any medical or health conditions, please consult a practitioner prior to undertaking any specific exercises.

Calf Stretch

  1. Sit comfortably against a wall, on the floor, with your affected leg stretched out in front of you.
  2. Loop a towel around the ball of your foot. Hold the ends of the towel tightly to avoid slipping. If a towel is too cumbersome, use a belt or band.
  3. Pull the towel toward you gradually, keeping the leg straight.
  4. Hold stretches for 30 seconds each for best results, unless you experience pain.
  5. Repeat three times.

Golf Ball Roll

  1. Start by rolling a golf ball under each of your feet between 30 and 60 seconds.
  2. When you feel that the golf ball has touched one of the points where you feel pain, pause for 10 seconds and massage that area.
  3. Concentrate on stretching your muscles by pulling your toes up and toward your shins.
  4. Repeat three to five times as needed.

Foot and Ankle Rotations

  1. Move your foot and ankle in a circle as large as possible
  2. You should feel no more than a mild to moderate stretch.
  3. Repeat 10 – 20 times provided the exercise is pain free.
  4. Don’t forget to do both directions

Achilles Stretch

  1. Stand arms length away from a wall and with feet shoulder width apart.
  2. Place your right foot about 2 feet in front of your left.
  3. Keeping both heels flat on the ground, let both knees bend, you should feel like you are lowering yourself straight down.
  4. Remember to keep both heels flat on the floor.
  5. Repeat for the other leg.

Hip Stretch

The hips are another common problem area for people with arthritis.

  1. Get on your hands and knees on a mat or comfortable carpet.
  2. Extend one leg up and out behind you and hold it in that position for five seconds.
  3. Repeat five times with each leg.

The Bridge

  1. Lie on the floor with your knees bent and feet flat on the floor.
  2. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.
  3. Hold for 1 minute.