Posts for tag: foot strength

Children who are a part of the school system in Richmond, Virginia were encouraged to walk to school to participate on International Walk to School Day on October 8th. Children, parents, and school teachers of various Richmond schools were invited to participate in the event and celebrate the benefits of exercise. Activities included showing students the importance of pedestrian safety and safe walking routes to school, while also promoting physical activity and health. In addition to participating in International Walk to School Day, Linwood Holton Elementary hosted a Mini-wellness Fair that taught children how to create healthy lifestyles.

Children should learn how to exercise the feet while young in order to carry the habit into adulthood. To learn more about how children can exercise their feet, speak to podiatrist Dr. Zahid Ladha of Foot First Podiatry. Dr. Ladha will assess your injury and provide you with a suitable form of foot care.

Exercise for Your Feet

If you spend most of your time on your feet, or don’t either way your feet should deserve attention. There are many people who exercise regularly and still don’t spend enough time to care for their feet. Your foot does get exposure that requires maintenance since your health has a lot to do with footing.


Toe rise – this exercise involves standing on the tip-toes for a count of 15 seconds, then resting your feet on ground. This exercise should be repeated three times a day to strengthen the feet.

Toe Pick-ups – the toes are exercises that are done by picking up small items using your toes. This helps strengthen the muscles on the upper part of the feet. Three sets along with 15 seconds being held should be completed. Small items like marbles or stationary will work.

Ankle Pump – can be performed upwards or downwards. The workout can be completed both ways at the same time. This involves flexing the foot either towards the shin or to the ground. This makes the feet work very well, working large parts of the muscles.

For more information about Exercise for Your Feet, follow the link below.

If you have any questions, please feel free to contact our office, located in New Albany, IN. We offer the newest diagnostic and treatment technologies for all of your foot ankle injuries.

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stretching exerciseJohn Simm has injured his leg on the set of his new crime show PREY, forcing production to cease temporarily until he gets treatment. The Doctor Who star was shooting an action scene where his character pulls himself out of a river when the damage occurred.

"We were on about the third take of me clambering up this wet verge,” Simm said. “As I launched myself forward my foot slipped and I felt my calf muscle tear.” He claims that the injury is unusual considering that he did all of the recommended stretches and various other preparations before filming.

One of the best ways to prevent foot and ankle injuries is to stretch the lower extremities before exercising. To learn more about how to properly stretch the feet, consider seeing a podiatrist like Dr. Zahid Ladha of Foot First Podiatry. Dr. Ladha can teach you the proper techniques and help you with anything you might be unsure about.

Stretching Your Feet

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Good ways to stretch your feet are:

  • Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
  • Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
  • Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain.

If you have any questions, please feel free to contact our office which is located in New Albany, IN. We offer the newest diagnostic and treatment technologies for all your foot and ankle injuries.

Read more about Stretching the Feet.