As the saying goes, “If you don’t use it, you’ll lose it.” This rings especially true for flexibility, particularly when it comes to your feet and ankles.

When people remain sedentary for extended periods of time, their mobility and range of motion can suffer dramatically, limiting their independence. Sometimes, this inactivity stems from surgery or injury, but whatever the cause, the outcome remains the same: less movement, more risk, and greater discomfort throughout the day.

For this post, Advanced Foot Care of NJ will outline a few simple mobility and flexibility exercises you can perform at home. If you’re struggling to get back on your feet and move again, we hope these exercises will help you make a speedy and thorough recovery.

Simple Stretches, Big Benefits

Here are some beginner-friendly stretches you can do while sitting, reclining, or even watching TV:

Ankle Circles: Rotate your ankles clockwise and counterclockwise for a gentle warm-up.
Foot Rolls: Turn your feet inward and outward, stretching the sides of your feet.

Targeting the Forefoot and Toes

For the forefoot and toes, try these exercises:

Toe Bends: Bend your toes down and up, stretching the top and bottom of your feet.
Individual Toe Stretches: Use your hands to gently bend each toe joint individually. This helps maintain flexibility in each joint.

Pay Attention to Your Big Toe

The big toe joint, where it connects to the foot, is particularly prone to stiffness and arthritis. If you notice a lack of flexibility here, consult a podiatrist.

Balance and Fall Prevention

Maintaining a good connection between your brain and your feet is crucial for balance.

Even slight losses in balance can increase your risk of falling, especially as you age.
Regularly stretching your feet and ankles can significantly improve your balance and help prevent falls.

Keep Moving, Keep Healthy!

The first steps are often the hardest, but by incorporating these simple stretches into your routine, you can maintain mobility and balance while minimizing your risk of falling.

At Advanced Foot Care of NJ, LLC, our doctor and staff look forward to resolving all of your family’s podiatric healthcare needs. We proudly serve the communities of Little Falls, Cedar Grove, Verona, Stoney Road, Sandy Hill, Albion Place, and Great Notch. Contact us today to schedule an appointment!