Summer is here and many of us spend a lot of time in outdoor activities or in sandals, so keeping our feet healthy is important. We want to prevent common foot issues like hammertoes. Even if you don’t have issues, follow the steps below to keep your feet healthy!
What are Hammertoes?
Hammertoes are changes in your toe joints that make them point up instead of lying flat. They are one of the most common foot issues. If you have ever noticed your toe knuckles pushing up or the tendons on top of your foot popping up, it is time to give your feet a little attention.
Recommended Strategies
- Massage Between the Bones of your Foot: Start near the ankle and gently work toward the toes, massaging the tissue between the long bones of your foot. There are four sections in each foot. Adjust pressure to comfort, and feel free to use lotion if desired. This helps relieve the tension in the muscles and joints of your foot and improve mobility and blood flow.
- Stretch and Straighten Each Toe: Use your hands to gently straighten the toes out, even pulling gently out for a distraction stretch which is a technique used to improve mobility and flexibility in joints. Then individually push each toe down for a few seconds, then up for a few seconds, while trying to keep the middle toe joint straight.
- Relieve Tension in the Bottom of the Foot: Place a tennis ball under your foot, then apply gentle pressure downwards. Slowly roll the ball forward and back on the bottom of your foot. Spend more time on the tender areas, but keep the pressure comfortable. Start with toes relaxed for several reps, then try several reps with toes pulled downwards.
- Wear Well Fitting Shoes: Make sure your shoes are not too narrow, especially in the toe box and that they have a natural arch support. Avoid high heels or shoes that are not long enough for your toes. Stand and walk in new shoes before buying them. Make sure no movement or position hurts, pinches or pushes on your toes. Trying shoes on at the end of the day may give you a more accurate fit (your feet naturally swell slightly over the course of a day and are bigger later in the day than first thing in the morning).
Foot health is important to pay attention to, as our feet are the base of support in standing and walking tasks and important to maintain balance. If you struggle with foot pain that will not resolve with these simple tips, call 1st Choice Physical Therapy for an evaluation. We will develop a program to make sure your feet are in tip top shape for your favorite activities!
