Foot Exercises

We use our feet with every step we take. Having stable and flexible feet is essential to proper mobility and avoiding painful conditions such as plantar fascitis and heel spurs. Here are some foot exercises to do on a regular basis.

CLICK HERE to download Foot Exercises.pd[...]
Adobe Acrobat document [539.5 KB]

BALL ROLL

 

Use a lacrosse ball or a golf ball to roll the plantar fascia of the foot. Roll from the arch into the heel and into the balls of the foot.

Roll until "knots" decrease in pain by half, or for 5-10 minutes.

BIG TOE UP

 

With the foot flat on the floor, bring the big toe upward as you keep the other four on the floor.

Hold for five full breaths, repeat 3-5 times.

BIG TOE DOWN

 

With the foot flat on the floor, keep the big toe on the floor as you bring the other four upward.

Hold for five full breaths, repeat 3-5 times.

ALL TOES UP

 

With the foot flat on the floor, bring all of the toes upward.

Hold for five full breaths, repeat 3-5 times.

TOES CRUNCH

 

With the foot flat on the floor, crunch all of the toes downward.

Hold for five full breaths, repeat 3-5 times.

ARCH LIFT

 

With the foot flat on the floor, lift the arch upward as the toes stay on the floor. The foot will appear to shorten in length.

Hold for five full breaths, repeat 3-5 times.

TOES SPREAD

 

With the foot flat on the floor, keep all toes down and spread them apart.

Hold for five full breaths, repeat 3-5 times.

TOES UP SPREAD

 

With the foot flat on the floor, lift all toes and spread them apart.

Hold for five full breaths, repeat 3-5 times.

BIG TOE UP SPREAD

 

With the foot flat on the floor, lift the big toe, keeping the other four on the floor, and spread.

Hold for five full breaths, repeat 3-5 times.

BIG TOE DOWN SPREAD

 

With the foot flat on the floor, keep the big toe on the floor, lift the other four toes, and spread.

Hold for five full breaths, repeat 3-5 times.

TOES SQUEEZE

 

With the foot flat on the floor, squeeze all of the toes together.

Hold for five full breaths, repeat 3-5 times.

    CONTACT US AT       #(808) 948-8722

         LOCATION

Moiliili Professional Building

2525 South King St., 

Suite 303

Honolulu, HI 96826

(3rd floor of "Down to Earth" Natural Food Store)

 

CLICK HERE for MAP

     OFFICE HOURS

Monday, Wednesday, Friday:

8 am - 12 pm; 2 pm - 6 pm

 

Tuesday, Thursday, Saturday:

8 am - 12 pm

 

Sunday Closed 

Taira Chiropractic

2525 S King St
96826 Honolulu
8089488722

Reports

Dr. Travis Taira and his staff (Kawehi, receptionist) is always nice and helpful. Dr. Taira is always very professional and easy to talk to if you should... more
I have to say that I am one of the few skeptics when it come to chiropractors ... I remember going to see one yeeeeaaaars ago ... and walking out of there 2... more
I've had Chiropractic care for over twenty-five years with many different styles and disciplines of chiropractic. Dr. Taira is very knowledge and... more