Feet Exercises For Seniors | Tips to Keep Your Feet Functioning Well | More Life Health
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- เผยแพร่เมื่อ 7 ก.ย. 2024
- Feet Exercises For Seniors | Tips to Keep Your Feet Functioning Well | More Life Health
When it comes to exercising our feet, unless we have pain in our feet or undertake in a hobby or sport which requires we do exercises, they’re not usually a part of the body we think about exercising.
When we exercise our feet we can keep them healthy, keep them strong, keep ourselves moving much better AND also decrease pain.
Join me (Mike - Physiotherapist) in this video as I cover two tips to keep your feet functioning like they should AND we go through a foot exercise routine!
To skip to the exercises go to 2:35.
FOOT EXERCISE ROUTINE:
Exercise: 1: Self Massage to Foot with Tennis Ball - 30 seconds each foot
Exercise 2: Toe, Foot and Ankle Stretch - 30 seconds each side
Exercise 3: Ankle Circles - 8 circles clockwise, 8 circles anti clockwise -each foot
Exercise 4: Toe Raises - x 10 each foot.
Exercise 5: Toe Raise + Spread x 10 each foot
Exercise 6: Seated Calf Raise x 10
Exercise 7: Seated Toe Raise x 10
Exercise 8: Toe Flexions x 10
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Do your best and any questions ask below!
- Mike
DISCLAIMER: More Life Health offers health, fitness and nutritional information and is designed for educational purposes only. All videos and information is not medical advice. Mike is a licensed Physiotherapist; however, he is not your Physiotherapist and cannot diagnose you over the internet. You should not rely on this information as a substitute for, nor should it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a Doctor or other health-care professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk You should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
#morelifehealth #seniorsfeetexercise #seniorsfitness
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Mike I tried to do these exercises. The most difficult part is to work barefooted. For years, until my 50s, I couldn't wait to kick off my shoes. Since having Rheumatoid Arthritis, I sit entirely too much and for entirely long periods of time. My feet are weak and extremely painful. My doctor suggested to buy a portable pedal cycle. I am hopeful that these exercises will bring me strength and relief to my feet and ankles. Thank you.
Yes I understand that Rose. Keep the exercises up and please let me know how you go. Also make sure you always listen to your body and take a break when you need it :)
Hi Mike
I take my laptop and 90 year old mother to visit my 88 year old mum-in-law every Tuesday where we do your exercise videos together. The mums thoroughly enjoy them and have such a sense of satisfaction at their achievement of completing a session with you. Yesterday there was no stopping them. We were on such a roll, doing "another one" and then "another one", before we knew it we had been at it for an hour and a half! I always check on them to make sure they are not 'overdoing it' and ensure plenty of water is at hand.
I used to work for a physio practice where similar classes were offered; however it is not only difficult for elderly/pensioners to attend regularly due to transport or illness but often not affordable for those on a pension. Thank you so very much for making these great videos so accessible. Your charming personality and knowledge make your exercise routines enjoyable to do! Thank you!
thanks for being there. I am not a great one for consistency - however, I consistently come back to you and am always delighted by what I find. Such a great service you give to 10s of thousands of happy viewers
Something very different for the feet to keep them in working condition. Thanks Mike!!
Thank u we Mike..we never think of our feet that was wonderful..Veronica Canada
My pleasure Veronica! 🙂
Thank you so much , I am exercise with you every day ,
Thank you.
Hi Mike ....your vast choice of exercises is just great.....love them because you explain and demonstrate the movements....good stretch every morning with a selection of specific body parts to work on. Many thanks. Passed your site to a friend this week and she’s already stretching with you.
Hey Lesley, thank you very much! Keep it all up!
These exercises were like magic in eliminating the pain and stiffness I was feeling around my ankles!
That's fantastic Judith! Great to hear!
you probably dont give a shit but does anybody know a trick to get back into an instagram account?
I was dumb lost my login password. I would love any help you can give me
Who would have thought this could feel so good?. Keep it up Mike
Great to hear Peter. Keep it up and thanks for the kind words here and in the other comment! :)
Thank you Mike! I just found this video so am going to invest in some "toe spreaders", and add this to my peripeheral neuropathy exercises! You do so much for all of us!
You're welcome Pam! You're doing great with it all! 🙂
Thanks Mike do your exercises every morning l suffer from polymiaga rheumatica l get very stiff on a morning , l find other exercises make it worse but yours l love keep up the good work x
Thanks Shirley! :) Keep it all up!
Shirley Gollogly For me also it’s very good
Hi Mike, Ive never done much exercise previously, but I've been doing various exercises from your site for the last 2 months & feeling much stronger. There are lots of exercises on line but yours are the best, Appropriate for seniors who may not be able to get down on the the floor or twist like a pretzel. Aussie Aussie Aussie Oi Oi Oi
Hey Faye. Awesome to hear! Keep it all up!
👍
Thank you for the foot exercises. I had trouble with the toe movements. Any suggestions that would work when you have short hammer toes?
Hi Mike
I started this morning Oct. 3, 2023, the exercises. This helpful exercise is good also for plantar fasciitis, or do I need to do something else. I am a senior.
Thank you so much.
Mike that was amazing...Thank u so much
You're welcome Veronica! Glad you enjoyed it!
I never thought of stretching my feet. It feels good. Thanks mike.
You're welcome Lakshmi! Keep it all up! :)
I am just so happy I discovered Michael Kutcher! My feet are in bad shape and this exercise really helped me. Thank you so much!
Glad to hear that walking barefoot is helpful, &it makes sense! (Not sure why I'm starting to "shuffle" lately, but my feet feel very stiff!) I bet the stretches & rolling will help. 👍
Me too! my son mentioned that to me the other day, I thought it was the shoes I was wearing What does that mean when you start to shuffle, I wonder and how can you stop doing it.
Thank you
Mike, your exercises are excellent, well demonstrated and have made a big improvement in my 90 year old feet!
Have a wonderful Christmas and May 2022 be kinder to us all!
Lesley
I am glad to hear you are feeling improvement in your feet Lesley. Merry Christmas and wishing you and yours a prosperous New Years also. I look forward to continuing this journey in 2022.
Thanks for teaching all the good exercises 。
My pleasure Moises!
Very nice video, great, God bless you 🙏🙏🙏
Sir lots of thanks with humble gratitude to you. I am suffering from peripheral nerves sciatica pain. Your s practical exercise is more helpful. 🙏
Wonderful Bravoooooo love it
Thanks Homa! :)
Hello again Mike. Did another of your helpful exercise. Thank you so much
Hey Chong. You're welcome. Keep it all up!
Hi Mike, it is the day after Queen Elizabeth's funeral. 20 Seot 2022 👑👑
I came on your channel today ...a God-send. I am 82, worked from 1958-2018..so exercise sessions have come and gone 😀😀 now I am determined to follow your regimens.. Had knee teplacements, getting stiffer, although a group of us ladies walk around the neighbourhood of our Haven Village, Pretoria South Africa. As others have written, Thank you Lord for Dr Mike.. guiding us with gentle, simple, effective exercises. Love them and sharing your link with friends. I did the feet, legs, and now hands and arms today. Muscles "gently complaining". Iff to do my shift at our Church Charity Store, Hidden Treadure. I shall practise the balancing as we go about our responsibilities there. Just some general info of life......thank you. Margatet. 🇿🇦
Oops typos.. Sorry
Great to hear Marge! Thanks for the nice comment and sharing your story! Keep up the good work with it all and keep me updated on your progress! 🙂💪
🙏 Thank u sir all your exercise are very much helpful for me.
You're welcome Sangeeta. Great to hear!
This actually felt good. Thanks so much
My pleasure Yvonne! :)
This is GREAT, for my arthritic feet! I do this everyday.
Great to hear Donna!
Hi Mike just did these feet one's ..I get aches there too
helped a lot plus your night stretches amazing thank you .
You saved my aching body ha ha ..✌🙋
My pleasure Agnes! Great work!
This will be my daily must now at 71 years of age
Thanks Mike for another great video.
My pleasure Sue! 🙂
Thank you so much for great exercises. I feel good with your exercises.
I had been getting cramping in my toes, feet and ankles (Charlie horses) while sleeping. Not anymore since doing these exercises before bed. Thanks!!!
You're welcome Nancy. That is great to hear. Keep up the exercises!
This video is very short but is good thank you as usual
You're very welcome Manijeh!
What. A greeat routine.Thanks
I just found this video. Perfect for my stiff feet! This is a perfect video. I will be doing this every day and night. Just what the doctor ordered! Thanks so much!
You're welcome Diane! Good to hear you found it helpful! 🙂
Very much effective n easy exercises to get relief pain in legs. Thanks a lot sir.
You're welcome Shilpa! Thank you!
This has really helped with my feet. I now go barefoot much more. Good advice.
My pleasure Donna! Great to hear!
These were great, especially first thing in the morning. Do you have a video concentrating on hand exercises? Thank you.
Hey Linda.. Yes I do! You can find it here.. th-cam.com/video/MB-2Qa8IYqQ/w-d-xo.html
They are great exercises as I have damaged feet, I’m passing this onto my friends. I don’t like walking bare foot , but I’ll giving it a go . Thank you Mike.
THANK YOU!
You are very welcome :)
Thanks for excellent information. I am suffering from my hips tight and under the feet tight.
Muchas gracias, felicitaciones todos sus ejercicios me han hecho 😊 bien.
Recien he visto otros videos y la importancia de entender como funcionan los pies para lograr más movilidad con los separadores de los dedos siento mucho placer.
I use gel toe separators for two hours daily and it’s really helping
Fantastic one I cameacross just this one
.. its Great for me
I broke my right ankle yrs ago got metal in both sides..I do tennis ball under them regularly ..thank you Mike 👌😊
You're doing amazing Agnes!
Hi Mike I did these feet exercizes today along with the ciaticia ones. Good routine my feet are coming good no tingles in left foot and reduced tingles in right foot. I can now walk for approx 15 minutes before the tingling start in my right foot. Thanks for your exercizes. Frank
Hey Frank :) Fantastic work on making great progress! Keep it all up!
Love this thank you. ❤👏
Great!
Feet are so important.
I have always had to wear good shoes!
Now that I am a senior, I have special insoles prepared by an Orthopedic Dr.
They really make an amazing difference!👣👟🚶♀️
Great to hear Marilynn! Keep up the great work! :)
I stand a lot thank u Mike that was good to know that we can walk bare feet
Thank you!!
You're welcome Ginger! :)
you are great thank u so much.
Most of these felt really good, but I noticed when I was doing the last exercise, the toe flexion, I kept feeling like I was about to get a cramp, just in my right foot. Any suggestions? Thanks for putting these together.
Thanks great!
Excellent.
Thank you Mike
You're welcome Clara! 🙂
Mike, I have been doing your exercises for 4 months. Do you have any stretches for dislocated toes which podiatrists say cannot be helped?
Thank you for a great toe workout. Question: are these toe exercises good for progressive hammer toes prevention or are there other additional execises?
Tq frm Singapore senior.🙂
Hi
I tried this exercise s and I 've noticed lot of improvement in my feet..
Excellent job thanks
Thank you sir do you have videos foe heavy lakes for senior
Hey Marlin. What videos are you after?
Hey Mike, thanks for another interesting and helpful exercise. I wanted to ask if it was, at least , almost as helpful to walk with socks on? Also, I found it quite difficult to grab the towel with my toes...any suggestions there? Thanks
Hey Varina, no I don't recommend with socks on. They are a slip hazard without grips and do not give as much benefit. Keep practicing with the towel, even if it's just one repetition, and focus on improving that over time. Keep up the good work!
Thank you so much mike..i feel so nice after i do it .ilike to do it every single day..thanks a lot and have a nice day ..god bless..
Need a lottle more close ups please great job with exercises. Thank you
do you use the toe spreaders for a;; the exercisers or just bare foot walking, i need to re learn balance sine bells palsy
Thanks, Mike. Enjoyed this video. Was looking for rehab exercises after fracturing two toes 🇿🇦
I am glad that you enjoyed the video :) Keep up your great efforts!
Hi Mike . Thankyou for these exercise . I found it hard to spread my toes out . Is there any thing I can do about this . . Stay safe
I can only move couple of toes everything else is frozen
Thanks alot
I’ve got toe spreaders for painting my toe nails 👍🏻If i could reach them to paint them it’d be good 😂🤣😂
Are there any exercises to Adduct the big toe so it doesn’t push against the second toe?
I had problem walking with the toes up and landing on my heels
How n what can I exercise..pls give your advice
I have a problem i was born with.My toes are always up,I don't use my toes at all,I walk on the balls if my feet and have special insoles.i trip a lot.
Anything I can do that can do to help .y Balance?
Thanks
David
good morning my muscles all over body very very weak life is very difficult for me I don’t know which is good for me I did this exercise it is very difficult with my toes and my finger I would like to find out :-)
merci~
You are welcome David!
Question:
The two toes next to my big toe in my left foot only are bent at the'knuckle' .
This is the lef that has the most arthritic knee!
Are the exercises you have given good for this or do I need to do something else.
I have been pulling and stretching them with my fingers, pushing the ' knuckles down!
Yes it should help Marilynn. Good to get a professional opinion in person!
I have neuropathy in my feet from Chemo a few years ago......will these exercises be of any help for my feet?
Yes they will Linda. If you haven't seen already. This video will help: th-cam.com/video/nFHgyBBIzPM/w-d-xo.html
This is my question also...I work hard trying to walk excerise..and improve my numbness from Chemo.
Following the link..
Will these stretches heal my plantar fasciitis?
Are there any exercises to help maintain adduction of the big toe so it doesn’t push against the second toe?
A visit to a podiatrist can help with this Diana.
About walking barefoot, l am a diabetic with peripheral neuropathy so l have numbness in my feet. Therefore, this is DANGEROUS for me as l might not feel if l stepped on something. Otherwise, these are AWESOME exercises!!!!!
I completely agree, not for people with neuropathy. You can also check out my recent article on peripheral neuropathy here: morelifehealth.com/articles/peripheral-neuropathy and my exercises for easing peripheral neuropathy here: th-cam.com/video/nFHgyBBIzPM/w-d-xo.html . Keep up the good work!
I use my hand weight to roll my feet because I have more control with the weight than I do with a ball.
Will this help the peripheral neuropathy in my feet
I like these exercises but do I don't think I can do them... I have what is known a "Dropfoot" and I can not move my foot independently but I was wondering if you might have an answer or remedy for that, I fell on my glute and it affected the foot on the side that I fell on... TIA, Chiquito...
How long ago did you have the fall Chiquito?
4:59
Barefoot lifestyle 👣🙏🌍❤️
Walk and live life barefoot it's amazing
Could I know when is the right time to perform these exercises.
No right time Balaji! Just make sure you're doing them! 🙂
@@MoreLifeHealth Thank you!
Hi
I have a toe that drops. If I walk barefoot I tend to trample it
How nany times a day ?
Once is enough Jesus.
Hi. My father has leg pain from many months specially his feet, I massage his feet daily but it didn’t relieve the pain completely. Sir please tell me would this make his feet better or can you suggest me please , I can’t see him in pain anymore 😭😭😭
This video may be of help Syeda: th-cam.com/video/nFHgyBBIzPM/w-d-xo.html
How many days a week can I do these exercises?
Start off slowly and then you can work up to 3 + times a week depending on your fitness levels. Let me know how you go!
Brilliant
I love when you lift toes
Super sugarexsas
Why do my knees hurt when I walk barefoot?
Hey Nancy, it could be many reasons. Best to see a Physio to determine why.
Very tiring now!
Pulling the toes back? Personally, that does not do anything for me (more interesting to stretch my toes the other way round). And I would have thought seniors may have flexibility issues in the hips and back making this seated stretch a bit difficult.
Can't walk bare foot plantar fasciatus
Too much noisey voice and back
You can still understand Mike, his instructions are fantastic, he’s helping many seniors 👍
Thank you
Excellent job thanks