Lift and lower your toes. You want your pinkie toe to rise to the same level as your big toe. Repeat 4 times.
Then, on the lift, spread your toes as wide as you can 4 times.
This exercise will strengthen the muscles in your front lower leg compartment (shin) as well as your toes. Increased strength and flexibility in your toes can lead to a stronger push off for runners/walkers and better balance.
Stretching out your calf muscles may help you alleviate some of the discomfort of metatarsalgia.
Stand at arm’s length facing a wall and lean in, stepping one foot in front of the other and placing your hands on the wall.
Keep your back heel on the floor and your knee straight and feel the stretch in your calf muscle.
Hold the stretch for 30 to 60 seconds, repeat 3 times.
- Stand with tennis ball directly under second toe of right foot.
- Slowly roll ball around sole of foot for 1 to 3 minutes.
- Repeat with left foot.
- Sit with your right leg extended and have your left foot against your right inner thigh
- Bend forward and hook your right thumb around your pinkie toe and your left thumb around your big toe (it’s OK to bend your knee), and have your fingers wrapped around the sole of your foot.
- Pull back with your hands to flex your foot and gently press your thumbs away from each other to separate your toes.
- Hold and massage the bottom of your foot with your fingers for 30 seconds.
- Repeat twice with each foot.
- Pointing the foot downward is known as plantarflexion. This stretch targets the ankle joint ligaments and tendons of the top of the foot.
- To increase the range of the stretch, rotate your foot clockwise and counter-clockwise, making an imaginary circle with your toes.
- Rotate each foot for 30-60 seconds and repeat.
- Come to a sitting position with your legs flat out in front of you.
- Slide the sole of one foot into opposite inner thigh. Be sure that the foot of the straight leg points upwards Place your hands on the floor for support & lean forward by rotating the pelvis forward at the hip.
- Hold for 20 seconds Repeat 3 times and perform this stretch 3 times a day or as recommended by your podiatrist.