Why experts want you to spread your toes at the end of the day

We know that wearing tight shoes and sitting for long hours can cause the toe muscles to stiffen and compress. But did you know that this can further lead to reduced circulation and misalignment of foot bones?

Golden Harper, a runner and biomechanics expert, in a Spotify podcast with Rick Rubin said that it was not until recently that people wore shoes all the time. “It is so uncomfortable. The negative effects are unbelievable. I speak to podiatrists and other sports docs often. According to the American Podiatric Medical Association, 73 per cent of American adults report pain,” said Harper, the founder of AltraRunning footwear, further speaking about the importance of toe alignment, which is lacking in modern footwear.

So, what can help?

According to experts, simple activities like spreading your toes and some toe stretching at the day’s end can come in handy. “By spreading the toes, you stretch and engage muscles, improving flexibility and blood flow. It counters the effects of tight shoes, preventing issues like bunions and hammertoes,” Dr (Prof) Amite Pankaj Aggarwal, director and HOD – orthopaedics and joint replacement, Fortis Shalimar Bagh told indianexpress.com.

Chronic foot fatigue and plantar fasciitis (an inflammation of the tissue that connects the heel bone to the toes) can significantly impact daily life, causing discomfort and limited mobility. According to Dr Keyur Desai, orthopaedic surgeon, Adhikari Lifeline Multispeciality Hospital, Palghar, toe stretches play a vital role in managing these conditions effectively. “By regularly stretching the muscles, tendons, and ligaments in the feet, tension and tightness are reduced, alleviating strain and inflammation,” said Dr Desai.

Regular toe spreading maintains natural foot shape and alignment. “Simple exercises can be done sitting or standing, enhancing overall foot wellness,” mentioned Dr Aggarwal. These include toe curls, toe spreads, calf stretches, and plantar fascia stretches like crossing the legs over, or tip-toe walking.

Stretch your toes often; here’s why (Source: Freepik)

These stretches promote flexibility, which is crucial for maintaining proper foot mechanics and preventing further injury. Dr Desai elucidated that improved flexibility also helps to distribute forces more evenly throughout the foot, reducing the load on specific areas prone to overuse and irritation.

“Furthermore, stretching enhances blood circulation which helps facilitate the delivery of nutrients and oxygen to injured tissues, further accelerating the healing process,” said Dr Desai.

Incorporating these stretches into a daily routine will help you effectively relieve symptoms, improve foot function, and prevent the recurrence of foot-related issues.

So, take a moment each day to spread your toes and care for your feet.

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