Just like your brain you need to keep your feet active to keep them in the best health. The more flexible your feet the better your balance and the less likely you are to fall. Here in Spain most of us spend at least some time walking on sand which is fantastic for getting your foot muscles (and calf and thigh!) working. But, if you can’t feel the sand between your toes right now here are a few tips to keep you on your feet.

• Place a small towel on the floor and stand or sit with your toes near edge of the towel. Using your toes, gradually gather up the towel under your foot. If you are really good, you can gently push it away afterwards!
• Put a pen or a pencil on the floor and pick it up, again by using your toes.
• Stretch your foot by lifting your heel off the ground and pushing onto your toes.

• Have your feet flat on the floor and lift:

1. all your toes off
2. keep the little toes down and lift only the big toes (you may need to help at first by holding your other toes down)
3. keep big toe down and lift the little toes
4. spread your toes as wide as possible.

Be careful to keep your feet and knees level and do not allow them to “roll” at the same time as you lift your toes.

• Rock back onto your heels and lift the toes off the ground.
• Using a small ball, especially one that has little soft spikes gently press and roll this under your foot in all directions. This does 2 things. First of all you get a nice gentle massage and secondly, you work the foot and ankle through the whole range of movement.

ICE –

If after all this exercise or walking your feet are hot, swollen or painful, then treat your feet to a combined massage with ice therapy!

To do this, half fill a small plastic bottle with water and freeze it. When frozen, use this bottle as a roller massage by putting your foot on it and rolling the length of your foot and back. A cooling and relaxing massage for your feet!