Healthy Foot Exercises for the New Year


One of the most common New Years Resolutions is to stay healthy and fit. Many people might not include their feet outright in that resolution, but we know they should! If you’ve resolved to keep fit in 2019, don’t forget your feet! Feet are the foundation of any exercise plan. Make sure you always start with a warmup and stretch, and if you have arthritis, diabetes, or any other persistent pain in your feet, check in with your podiatrist before you start any programs. Immediately stop any exercise that causes joint pain.

Here are some great tips from us at Maple Springs Foot Center that will help take care of your feet and ankles:

  • Walking is one of the best exercises for your feet! Each step you take puts your foot through its full range of motion, stretching and strengthening all the muscles, tendons, and ligaments. It’s an exercise that’s great for your whole body. It burns calories, improves circulation and cardiovascular health, and brightens your mood. If January is too cold for you to get outdoors, try a treadmill or join a local indoor walking group.

  • Improve your flexibility and increase your stability. Try adding a tai chi or yoga class to your schedule. No matter your age, you can always improve your flexibility!

  • Start and stick to a routine that you can implement in just a few minutes at home. Here are some great foot exercise ideas:

    • Point and flex your toes; repeat 10 times on each foot.

    • Point and flex your ankles; repeat 10 times each ankle.

    • Roll each ankle 10 times clockwise, then 10 times counterclockwise.

    • Hold onto a chair or wall and lift your heels to stand on the balls of the feet. Hold for 10 seconds and repeat 10 times.

  • Roll a golf or tennis ball under the ball of your feet for a minute or two for a gentle massage after each exercise.

  • If you’re feeling sore, try soaking your feet in warm water and Epsom salts.

Did you resolve to get fit in 2019? If you have any concerns about starting an exercise regimen, consult our podiatrists, Dr. Stuart Snyder, and Dr. Sara Sharma, here at Maple Springs Foot Center. Our doctors have extensive experience diagnosing and treating a wide array of foot and ankle conditions and can help you decide some good exercises for your feet. To get in touch, request an appointment online or call our office conveniently located in Gaithersburg, MD at 301-762-3338.