Toe Ups and Downs!
These exercises help coordinate and start the process of activating the small intrinsic foot muscles that typically weaken over time and with age or injury. These small muscles support the foot arches and help proper function of the feet during gait. When these small muscles are healthy and strong, they help share the load with the plantar fascia so that it doesn't become over stressed and painful. As a matter of fact, every patient that I have examined with plantar fasciitis have weak intrinsic foot muscles. These exercises are a great starting point in their treatment. See my other article on strengthening these muscles too!
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Toe Ups.
A. While holding the foot in the short foot posture and pressing into the tripod position, hold the lesser four toes DOWN to the floor while you try to raise UP the big toe only. Try to do it lightly at first, then build in intensity until you are raising the big toe (ONLY!) while the lesser four toes are pressed to the floor. Repeat until you get the feel of it or your foot tires/cramps. You may have to cheat a little and hold the smaller toes to the floor as you extend the big toe. You'll get it in time. Do it everyday, several times a day. 
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B. Do the same thing but this time, raise the smaller four toes UP and keep the big toe DOWN on the floor. Again, you may have to cheat at first by holding the big toe to the ground as you extend the lesser toes. That's it. Just keep staring at them. They will eventually move. |
Toe Waving
This is also a great way to "awaken" you intrinsic foot muscles. Cross your leg with your ankle resting on your other knee. Be sure you are sitting up straight and not slumping.
While extending all of your toes back as far as you can, try to flex the lesser four toes only, keeping the big toe extended back. Try to bend the toes at the middle joints and as a whole, bending at the joint where they meet the foot. Keep the big toe extended the whole time. Bring the toes back into full extension and repeat, waving the lesser toes up and down until you get a sense of the movement or your tire.
This is also a great way to "awaken" you intrinsic foot muscles. Cross your leg with your ankle resting on your other knee. Be sure you are sitting up straight and not slumping.
While extending all of your toes back as far as you can, try to flex the lesser four toes only, keeping the big toe extended back. Try to bend the toes at the middle joints and as a whole, bending at the joint where they meet the foot. Keep the big toe extended the whole time. Bring the toes back into full extension and repeat, waving the lesser toes up and down until you get a sense of the movement or your tire.
Now repeat the above but this time extend back all of the lesser toes and flex down the big toe. Wave that big toe up and down while keeping the lesser toes up at attention! Ah huh. Easy, right? Yeah sure. Keep at it.