Education
BEFORE YOU BEGIN YOUR HOME EXERCISE PROGRAM PLEASE READ
Home exercise is a very important ingredient to your healing process. Perform each exercise as recommended by Health One Podiatry. DISCONTINUE any exercises if you experience pain, increased warmth, swelling or stiffness in your feet, ankles or other areas. Perform each exercise SLOWLY and practice good posture with slow and even breathing. For best results, perform each recommended exercise several times per day.
DISCLAIMER
If you feel increased pain and/or symptoms, STOP these exercises and call us to review. If you have any other questions regarding technique or proper technique, please schedule and appointment or email us at Rittenhouse1900@gmail.com.
ORDER OF EXERCISES BULLETS FOR PATIENTS TO CLICK ON TO OPEN THAT SPECIFIC SET OF EXERCISES
Pinky Ball Exercises from Health One Podiatry
Motion for Life
Pinky Ball Massage:
Place the pinky ball underneath your foot. Begin to slowly roll foot back and forth, using the ball as a massage tool. Engage all parts of the foot such as the arch, outside and ball of the foot to heel. To increase intensity of the massage, press down on the knee while rolling the ball under the foot.
Complete SLOWLY for several minutes
Toe Curls and Extension:
Place the pinky ball under the ball of your foot and lift the heel so it is parallel to the floor. Curl your toes down towards the ball and squeeze as hard as you can for 5 seconds. Release your toes and then extend the toes as high as you can. Hold for 5 seconds. 8 repetitions, 2-3 sets
Hammer Toe Stretch:
Use the heel of the opposite foot to push the toes down giving them a stretch while the ball in under the forefoot.
Hold for 30-45 seconds.
Bunion Stretch:
Start by placing ball in between both feet as seen in the picture. Loop a rubber band around the big toes. Rotate feet outward so that a stretch is felt at the big toe joint.
Hold several minutes.
Best to complete several of the Pinky Ball exercises daily.
Ankle and Leg Strength Building
Arch Stretch on Ball
Arch Lift
Big Toe Stretch
Foot Roll
Hammertoe Stretch
Lever Arm Press
Toe Curls and Extension
Thigh and Hip Strength Building
RECOMMENDED FOOT EXERCISES Health One Podiatry – Motion for Life
Foot exercises are essential for maintaining strength, flexibility, and overall foot and ankle health. Performing these exercises regularly can help reduce pain, improve balance, and prevent future injuries.
Please start slowly and gradually increase repetitions and hold times. Best results are achieved with slow, controlled movements.
Strengthening Exercises
1. Toe Raise, Point, and Curl
- Sit with your feet flat on the floor.
- Raise your heels while keeping your toes down. Hold for 5 seconds.
- Point your toes while raising your heels. Hold for 5 seconds.
- Curl your toes inward while raising your heels. Hold for 5 seconds.
- Repeat the full sequence 10 times.
2. Toe Curls (Towel Exercise)
- Sit with a towel laid flat on the floor in front of you.
- Use your toes to pull the towel toward you.
- Repeat 5 times on each foot.
3. Marble Pickup
- Place a bowl and several marbles on the floor.
- Use your toes to pick up one marble at a time and place it in the bowl.
- Alternate feet.
4. Negative Calf Raises
- Stand on a step with your heels hanging off the edge.
- Lift one leg.
- Slowly lower the heel of the standing foot below the step for at least 10 seconds.
- Repeat twice on each foot.
Stretching Exercises
1. Big Toe Stretch
- Sit and place one foot on the opposite thigh.
- Use your fingers to gently stretch your big toe in different directions.
- Hold each position for 5 seconds.
- Repeat 10 times on each foot.
2. Bottom-of-Foot Stretch
- Stand and step back with one leg.
- Keep the heel raised to stretch the bottom of the foot.
- Hold for 20–30 seconds. Switch legs.
3. Top-of-Foot Stretch
- Stand and curl your toes under.
- Press the tops of your toes gently against the floor.
- Hold for 20–30 seconds on each foot.
4. Achilles Tendon Stretch
- Stand at arm’s length from a wall.
- Step back with one leg.
- Bend the front knee while keeping the back heel flat on the floor.
- Hold for 20–30 seconds.
- Switch legs.
Flexibility & Mobility Exercises
1. Toe Splay
- Sit with your feet on the floor.
- Spread your toes apart as far as possible.
- Hold for 5 seconds.
- Repeat 10 times.
2. Alphabet Writing
- While seated, lift one foot off the floor.
- Use your big toe to “write” the alphabet in the air.
- Switch feet.
When to Stop These Exercises
Stop exercising and contact Health One Podiatry if you experience: - Sharp, stabbing, or worsening pain - Pain that increases during or after exercise - Swelling, redness, or warmth in the foot or ankle - Numbness, tingling, or burning sensations - Pain that interferes with walking or daily activities
Exercises should feel like a gentle stretch or muscle effort—not pain. Do
not push through severe discomfort.
Archisizer Inversion
Archisizer Eversion
Archisizer Plantar Flexion
Isometric Dorsiflexion
Isometric Eversion
Isometric Inversion
Resisted Dorsiflexion
Resisted Eversion
Resisted Inversion
Resisted Plantar Flexion
Toe Taps
Towel Pick Up
1. Single-Leg Balance
- Stand on one leg
- Hold for 30 seconds
- Repeat on the other leg
- Progress by closing your eyes or standing on an unstable surface
2. Tree Pose
- Stand on one leg
- Place the sole of your other foot on your inner thigh or calf
- Hold for 30 seconds
- Switch legs and repeat
3. Tandem Stance
- Stand with one foot directly in front of the other, heel touching toe
- Hold for 30 seconds
- Switch feet and repeat
4. Single-Leg Reach
- Stand on one leg
- Reach forward with the opposite arm while extending the free leg behind you
- Return to starting position
- Do 10-15 repetitions, then switch sides
5. Stability Ball Plank
- Place your forearms on a stability ball
- Extend your legs behind you in a plank position
- Hold for 30 seconds
- Progress by lifting one leg at a time
6. Bosu Ball Squats
- Stand on the flat side of a Bosu ball
- Perform squats while maintaining balance
- Do 10-15 repetitions
7. Single-Leg Romanian Deadlift
- Stand on one leg
- Hinge at the hips, extending the free leg behind you
- Reach toward the ground with your opposite hand
- Return to starting position
- Do 10 repetitions on each side
Remember to start slowly and focus on proper form. As you become more comfortable with these exercises, you can increase the duration, number of repetitions, or add variations to make them more challenging. Always ensure you have a stable surface or support nearby when attempting new balance exercises.
WE LOVE QUESTIONS, PLEASE ASK US!
Elbow to Knee
Heel Walking
Heel /Toe Rocks
Heel Toe Tandem Walking
Sit to Stand
Sidestepping
Spine Curls and Extension
Shoulder Stretch Series
Waist Crunches
Walking on Toes
1. Calf Raises
- Stand with feet a few inches apart. (You can touch the wall for stability if needed)
- Slowly raise up on your tiptoes and lower back down.
- Keep ankles straight, not rotating in or out.
- Do 2 sets of 10-20 repetitions.
- You can also complete with only one side lifting.
2. Single Leg Stance
- Stand on one leg with a slight bend in the knee.
- Maintain balance for 30-60 seconds.
- Repeat 2-3 times per leg.
3. Tibia Lifts
- Stand with back against a wall, step forward about one foot.
- Raise and lower the balls of your feet while keeping heels down.
- Do 2 sets of 10-20 repetitions.
1. Ankle Circles
- Rotate each ankle in circles clockwise and counterclockwise.
- Do 10 rotations in each direction.
2. Ankle Pumps
- Keep knees straight to stretch calf muscles while pointing then flexing the foot.
- Repeat 10-15 times on each side.
- Bend and straighten your ankles briskly during this exercise.
3. Calf Stretch
- Stand in a lunge position with back leg straight.
- Lean forward until you feel a gentle pull-on calf, with heel on floor
- Hold for 15-30 seconds, repeat 3 times per leg.
4. Achilles Tendon and Plantar Fascia Stretch
- Loop a towel around the ball of your foot.
- Pull toes towards your body, keeping knee straight.
- Hold for 30 seconds, repeat 3 times per foot.
Basic Balance Exercise for everyone.
- Stand on one foot near a stable object for support.
- Hold for up to 1 minute.
- Repeat 3 times, twice daily.
- Progress to standing on a cushion or with eyes closed.
Start with fewer repetitions and gradually increase as you build strength. Always consult us before starting a new exercise program, especially if you have existing ankle issues or injury.
Ankle Circles
Piano Toes
Seated Calf Raises
Stair Calf Raises
Standing Calf Raises
Toe Pull Back
Toe Lift
Windsheild Wiper
BEST EXERCISES FOR ARCH, HEEL PAIN and ACHILLES PAIN
Health One Podiatry – Foot and Ankle Care
Your path to optimum foot wellness starts here
These simple exercises can help reduce arch pain, improve flexibility, and strengthen the muscles that support your foot. Perform them gently and consistently.
1. Arch Stretch (Ball Roll)
- Sit on the floor or in a chair.
- Place a pinky ball under the arch of your foot.
- Gently roll the ball back and forth, massaging the arch for up to 1 minute each foot.
2. Achilles Tendon & Plantar Fascia Stretch (Towel Stretch)
- Loop a towel around the ball of your foot.
- Keep your knee straight and pull your toes toward your body.
- Hold for 30 seconds.
- Repeat 3 times on each foot.
3. Ankle Range of Motion
- Bend your ankle upward toward your body.
- Then point your toes away from your body. Also do slow foot circles clockwise/counterclockwise.
- Repeat 10 times.
4. Plantar Fascia Stretch (Massage Stretch)
- Cross the affected foot over your opposite leg.
- Pull your toes back toward your shin.
- Massage the arch of your foot.
- Hold for 10 seconds.
- Repeat for 2–3 minutes, 2–4 times daily.
5. Stability Ball Plank
- Place your forearms on a stability ball
- Extend your legs behind you in a plank position
- Hold for 30 seconds
- Progress by lifting one leg at a time
6. Bosu Ball Squats
- Stand on the flat side of a Bosu ball
- Perform squats while maintaining balance
- Do 10-15 repetitions
Important Notes
- Start slowly and increase intensity gradually.
- Mild stretching discomfort is normal but stop if pain increases.
- If pain persists or worsens, please consult with us.
We love questions—so please ask!
Pre-operative FOOT Strengthening Exercises
1. Hip Exercises
- Leg lifts (front, side, and back)
- Perform 3 sets of 10 repetitions for each direction
2. Knee Exercises
- Heel slides
- Sit with leg extended, slide foot towards buttocks
- Do 3 sets of 10 repetitions
3. Calf Exercises
- Ankle pumps
- Pull toes towards head, then point away
- Perform 3 sets of 10 repetitions
4. Tricep Exercises, in case you might need crutches or other walking aid
- Push-downs against a table
- Strengthens arms for crutch use
- Do 3 sets of 10 repetitions
5. Cardiovascular Exercise
- 30 minutes of brisk walking, biking, or swimming
- Aim for 3-4 times per week leading up to surgery
FOOT Flexibility Exercises
1. Foot Circles
- Sit in a chair, lift foot off floor
- Make 15-20 circles clockwise, then counterclockwise
- Repeat with other foot
2. Bottom-of-Foot Stretch
- Stand with feet together
- Step back with one leg, press toes into ground
- Hold for 20-30 seconds, repeat on other side
3. Top-of-Foot Stretch
- Stand with feet together
- Curl toes under, pressing tops against floor
- Hold for 20-30 seconds on each foot
2. Calf and Achilles Tendon Stretch
- Stand facing a wall, step one foot back
- Keep back heel on ground, bend front knee
- Hold for 20-30 seconds, repeat on other side
Remember to start slowly and gradually increase intensity. Always consult with your surgeon or physical therapist for personalized advice before starting any pre-operative exercise program. These exercises aim to strengthen the lower extremity, improve flexibility, and maintain overall conditioning before foot surgery.
We Love Questions So Please Ask Us!
