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Tynor Australia NDIS Registered Provider

✅ Assistive Equipment for Recreation
✅ Personal Mobility Equipment
✅ Assistive Products For Personal Care & Safety

Tynor Australia NDIS Registered Provider

✅ Assistive Equipment for Recreation
✅ Personal Mobility Equipment
✅ Assistive Products For Personal Care & Safety

Tynor Australia is a NDIS Registered Provider

Foot exercises to prevent hallux

The flexion of the big toe towards the other fingers, called the valgus, affects women more than men. If you like to wear shoes with heels or with narrower toes, it is worth preventing foot deformities. Here are some simple exercises to help you avoid hallucinations.

1. Achilles tendon stretching exercise

Contracture of this tendon is quite common, and it is fairly reliable in people who wear high heels a lot. We sit on the mat (we can put a folded blanket under the buttocks to protect the lumbar spine), put a gymnastics tape, a yoga belt, or a regular towel on the metatarsus. Grabbing its ends, you bend your foot towards you to feel the stretch on the back of your calf. We hold the position for 3 to 5 seconds, let go gently and deepen the stretching again - we perform a cycle of 10 stresses for each leg.

2. Picking up small items

The exercise can be performed in a sitting or standing position, using small balls, blocks or other small objects. We prepare 10 pieces and a bowl or a loop of gymnastics tape. We grab the items one by one with our feet and transfer them to a bowl or loop. After moving the object, spread the toes of the foot a lot so that they do not touch each other, then grab another thing. After completing the exercise of both feet, "spread your fingers" a few more times.

3. Tearing a newspaper or folding a towel

We sit down on a chair. Place a sheet of newspaper under your feet - preferably a newspaper or an advertising newspaper, because ordinary newsprint is better for this. First, we fold the paper, then we tear it into small pieces. You can also add the cleaning option - the torn pieces of paper are transferred with your feet to a bowl or a loop made of gymnastic tape. Should this exercise be too demanding, you can start by rolling up the towel. We put it under the feet, wrinkle it and try to fold it.

4. Playing the piano

When sitting on a chair, we try to press individual toes of the foot into the floor, as if we were playing the piano. If the feet are already taking their toll on us, it can be a really demanding exercise, although it seems trivial at first. The toes do not always want to listen and allow themselves to be precisely controlled. It is worth trying this exercise, not necessarily working your fingers in turn - let's jump on the keyboard!

5. Rolling the ball

This is a good stimulating exercise. We make them standing or sitting. We can use rubber balls for tennis or golf. We roll them for at least one and a half minutes, trying to use the arch of the foot for this movement.

6. Stretching the rubber band with your fingers

Attach the rubber band to the toe and, for example, the chair leg, tighten it and then try to bend the finger towards you. Hold the position for 3 seconds and relax gently. We make 10 such tensions and change the foot. You can also put a rubber band on both toes, spread your feet apart so that the rubber band tenses, and work while holding and relaxing this position.

7. Massage on a hedgehog

The feet should be massaged. The most pleasant thing about this is a soft hedgehog ball. The massage can be performed standing or sitting. If we get used to the hedgehog, it is worth trying with small rubber balls, which will enable more intensive massage.

In addition to exercise, it is also important to take care of footwear, not to wear narrow shoes and heels. We should also remember about salutary walking barefoot, let's try to walk on various surfaces, not only on the floor in the apartment but also on sand, grass or small pebbles.