I have toe cramps and toe spasms a lot. My Pilates instructor has recommended a couple of exercises to strengthen the muscles and ligaments in my feet - toes can cramp because you're trying to hold a position that the muscles can't support for a long time (like flexing your feet, or pointing your toes).
A few exercises to practice:
- Try picking up a pencil or pen with your toes.
- Massage the soles of your feet, from top of the heel to toes, on a foot roller/foot massager. They're usually made of wood, about 8" long and are grooved. Or you can try rolling your foot back and forth, heel to toe, over a can.
- Use a resistance band (the thick rubber-bandy kind) for this exercise. Sit on the floor with your leg extended straight in front of you, other leg bent at the knee with the sole of the foot resting on the inside of the extended leg (like you're going to do a seated hamstring stretch). Loop the resistance band around the extended foot's toes. First flex your toes and foot, then extend them towards the floor while gradually moving your foot from a flexed to an arched position. Curve your foot back up, gradually moving from an arched to a flexed position. Do this a few times, then reverse the exercise - start with your feet relaxed, arch your toes as you dive your foot towards the floor, then bring it back up in a flexed position. Switch legs and repeat on other foot.
Allison
