Coordination in the feet and ankles refers to the ability of muscles and joints to work together smoothly, allowing for controlled and stable movement. Good coordination means the feet can adapt quickly to uneven surfaces, maintain balance, and support the body effectively with each step. However, issues such as muscle weakness, joint stiffness, and nerve impairment can disrupt this coordination. When coordination is compromised, it becomes harder for the feet and ankles to respond to shifts in balance, leading to instability. This loss of coordination can increase the risk of falls and other injuries, especially in older adults. Conditions like arthritis, neuropathy, and weakened muscles further interfere with smooth movement, making it difficult to walk confidently. Strengthening exercises, balance training, and wearing supportive footwear, often guided by a chiropodist, can help restore coordination, improve stability, and protect overall mobility. If you have coordination issues related to your feet and ankles, it is suggested that you visit a chiropodist, who can assess foot mechanics, identify issues affecting balance, and provide tailored exercises to strengthen weak areas.
Stretching and strengthening your feet is very important for maintaining your foot health. If you would like to learn more about exercises for your feet, please consult with one of the chiropodists from Complete Family Footcare & Therapy. Our clinicians can help you maintain the health of your lower limbs and your mobility.
There are a variety of relatively easy-to-do exercises that can boost the strength, flexibility, and mobility of your feet, as well as relieve foot pain.
Strength exercises:
Toe splay - Spread the toes apart and hold for several seconds; improves control over toe muscles
Toe curls - Scrunch up a towel with your toes; strengthens the flexor muscles
Marble pickup - Pick up marbles with your toes; strengthens the muscles on the undersides of the feet and toes
Walking on sand - Stretches and strengthens feet and calves
Flexibility exercises:
Heel raises - Raise the heels while keeping toes on the ground
Toe point - Raise the heels while pointing the toes, keeping just the tips of toes on the ground
Toe curl - Raise the heels while curling the toes inwards, keeping just the tips of toes on the ground
Big toe stretch - Use your hands to gently stretch your big toes up, down, and to the side
Exercises for foot pain:
Toe extension - Gently pull the toes up towards the ankle and hold for several seconds
Ball roll - gently roll a golf or tennis ball underneath the arches of the feet
If you have any questions, please feel free to contact our offices located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.
