As we age, our lower bodies often begin to feel the effects of a lifetime of wear. Strength, coordination, and balance may begin to wane, which can increase the risk of injuries and falls. An important part of senior foot care is keeping track of one’s own health and taking appropriate steps to maintain it. Simple exercises as part of a daily or weekly routine can help improve muscles, support bone health, maintain independence and even sometimes assist in managing pain.
Here are a few of the basics when it comes to foot and ankle exercises. Check in with us at Martin Foot and Ankle for help creating a program that puts your specific needs in mind:
Ankle Circles – Seat yourself with feet flat to the floor. Begin by extending your left knee and moving the foot in a circle in front of you 20 times. Reverse direction for another 20 times, then lower your foot. Repeat the process with your right foot. For an advanced routine, try spelling the alphabet with the big toe of each foot, or doing the circles while standing.
Heel Stands – Stand, holding the back of a chair for balance. Raise the front of your feet upward, lifting yourself up on your heels. Lower and repeat for a total of 10 times. Try to keep your body straight during this exercise and not rely too much on the chair for support.
Calf Raises – This can be considered the opposite of heel stands. Again, stand and hold the back of a chair for support. This time, rise up on your toes as high as comfortably possible, lifting your heels upward. Safely lower and repeat a total of 10 times.
For more advice and help with senior foot care, please call us at Martin Foot and Ankle. Our Hanover, Lanacster, Lititz and York offices are ready to serve new and returning patients alike. You can reach any of our locations by calling (717) 757-3537.
