Strengthening the feet and improving flexibility through targeted exercises can enhance stability and reduce the risk of injury. Movements such as toe raises, big toe stretches, and toe curls help engage small foot muscles that support balance and posture. Foot exercises like the marble pickup and towel scrunches build strength in the toes and arches, while heel lifts and Achilles stretches promote flexibility in the ankles. Practicing the toe splay exercise can improve control of foot movement, and walking barefoot on soft surfaces like sand may help develop foot strength in a low-impact way. While most of these exercises require no special equipment, doing them consistently is important for long-term results. A chiropodist can assess foot structure, recommend personalized exercises, and provide guidance on improving foot alignment and balance. If you are at risk of falling or have fallen recently, it is suggested that you schedule an appointment with a chiropodist who can guide you toward specific foot exercises for strength and balance.

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 Cynthia Chan, B.Sc., D.Ch from Healthy Advantage Foot & Orthotic Clinic. Our practitioner 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 office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Falls are a frequent concern among older adults, often resulting in injuries that affect daily life. As people age, several factors can increase the likelihood of falling. Reduced muscle strength, slower reflexes, and balance issues all contribute. Conditions like arthritis, neuropathy, or foot pain can make walking difficult or unpredictable. Footwear that lacks adequate support or stability may further affect balance. Environmental factors, such as uneven flooring or poorly lit hallways, also raise the risk of falling. Foot problems like bunions, hammertoes, or painful calluses can interfere with gait and cause instability. Chiropodists can assess foot structure and function, identify painful or unstable areas, and recommend supportive footwear or custom orthotics. They may also monitor skin and nail conditions that could affect walking comfort. Regular visits can help identify problems early and support safer movement. If you are at risk of falling or have fallen recently, it is suggested that you make an appointment with a chiropodist for help.

Falls are a common but preventable problem for older adults. If you would like to learn more about preventing falls, please consult with Cynthia Chan, B.Sc., D.Ch from Healthy Advantage Foot & Orthotic Clinic. Our practitioner can help you maintain the health of your lower limbs and your mobility. 

Did you know that most falls occur in the home? Fortunately, there are many simple changes that you can make to the living environment to reduce the risk of falling. 

In the Bathroom:

• Install grab bars near toilets, bathtubs, and showers
• Put non-skid mats on all surfaces that may get wet

In the Bedroom:

• Keep a light near the bed so that you can easily turn it on if you have to get up at night
• Keep the path from your bedroom to the bathroom clutter-free and well-lit
• Consider installing a bed rail for added support

In the Kitchen:

• Use non-skid mats
• Wipe up any spills immediately
• Move commonly used items to areas that are easily within your reach

In the Hallways:

• Place handrails on both sides of the stairs
• Install good lighting in the hallways and around the entire home
• Keep hallways free of clutter
• Don’t use throw rugs or small area rugs

In Other Living Areas: 

• Keep loose cables, cords, and wires near the wall and away from walking surfaces
• Make sure that all carpets and rugs are secure firmly to the floor
• Arrange your furniture so that it is not in your way when you walk
• Use chairs and couches that you can easily get up from

If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Taking care of your feet each day is essential for overall health and comfort. Start by washing and thoroughly drying your feet daily to prevent infections and keep skin fresh. Staying active helps improve circulation, while simple foot stretches maintain flexibility and reduce stiffness. Choosing comfortable shoes and keeping toenails trimmed can also protect your feet from discomfort and injury. A chiropodist can provide expert care by addressing common concerns, such as corns, calluses, ingrown nails, and foot pain, which helps you maintain healthy feet for the long term. If you experience persistent foot issues, it is suggested that you consult a chiropodist who can treat various foot conditions, and guide you on additional foot care routines. 

Caring for your feet is not just something done at the chiropodist’s office. Good foot care starts at home. If you would like to learn more about daily foot care practices, please consult with Cynthia Chan, B.Sc., D.Ch from Healthy Advantage Foot & Orthotic Clinic. Our practitioner can help you maintain the health of your lower limbs and your mobility. 

There are many things that you can do at home to help care for your feet, including: 

• Wearing shoes and socks that fit properly
• Washing the feet daily with soap and water
• Drying the feet thoroughly
• Applying moisturizer to the soles and heels of the feet
• Taking a walk and exercising the feet regularly
• Doing foot stretches and strengthening exercises 

A chiropodist can help figure out a manageable foot care routine for you to keep your feet healthy. If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.