While flexibility in general tends to decrease as we become adults and even more so as we age in to our senior years there are two specific places in the body that most of us tend to over look when working out and stretching that can lead to issues later in life.
These two places are likely not what you think, though yes, we get stiff backs and hips and even neck stiffness many movement and exercise routines incorporate movements and stretches to help alleviate these.
The most overlooked joints are your ankles and your toes!
Be honest. Have you ever even thought of doing ankle or toe exercises? The majority is sure to answer a resounding “No”.
Why we lose flexibility due to age
Some of it is a result of the normal aging process. Water loss in tissues increase stiffness and loss of elasticity in joints, tendons, and ligaments. However, the rest of the loss can be attributed to lack of use. This newfound lack of flexibility becomes a problem with age because what doesn’t bend, can break. Staying flexible can reduce potential for injuries.
What you do now matters to your future self
Ankle and foot exercises are a wonderful idea for any age group. It can help increase overall flexibility as well as balance. Doing regular ankle, foot, and toe movements can help to ensure mobility later in life, free of pain. That’s what all of us aspire to, isn’t it?
Here are a couple of exercises you can do to help keep and build mobility, strength, and flexibility in your lower extremities.
Toes:
- Wiggle and flex your toes regularly with shoes off.
- Standing, repeat in sets of 10. Stand normally and then stand on your toes (raised up)
- Advanced: Get a chair, coffee mug, a towel, and some marbles. Put the marbles on the towel near the cup. Set the chair so that you can reach the cup and the marbles with your feet. Pick up marbles one by one with your toes only and place them in the mug.
Ankles – using a rubber exercise band of your own choosing color/tension.
- Form a loop around the widest part of your foot below the toes. Sit with feet about 4” apart on the floor. Holding the band with tension in it at about your knee, press downward like you would with a gas pedal. Repeat 20x and do the same for the other foot.
- Once you finish that exercise keep the loop on your foot. Bring the band sideways and step on it with the opposing foot. (keep the end of it in your hand still like holding on to a leash just to keep it tight). Now rotate your ankle sideways out as far as you can keeping the heel still. Repeat 20 x and do the same for the opposite foot.
Additional exercise that is great for toes, ankles, knees, feet, and even your back and hips – and this is super easy! – Squatting!
We don’t mean doing squats. That is a much more advanced taxing move. Simply get into a squatting position and hold it there for a good 30 seconds bringing your rear end as close to the floor as possible while still being comfortable. It stretches the entire length of the spine, your calves, ankles, all of it. For a more advanced move – rock back and forth a little bringing your heals up and then down again.
TIP: Get adjusted regularly. A regularly adjusted spine and body will help tremendously with retention of flexibility no matter what your age.
Give the office of Kaster Chiropractic and Associates a call today at 239-332-2555 to schedule your appointment! We are conveniently located in Fort Myers, Florida and serve all of Southwest Florida.
Dr. Jason B. Kaster of Kaster Chiropractic and Associates is a chiropractor in Fort Myers, Florida. They can help you and your family achieve their optimal health through chiropractic services, massage therapy, and nutritional services.