Flexing and stretching the feet help us prepare for walks and exercise in the spring! As the weather warms, thoughts of wandering outdoors begin to become more enjoyable. It’s the perfect time to reflect on flexing our feet in order to build stamina, strength and stability. Diabetic feet are prone to neuropathy (nerve damage that can lead to burning, stabbing pain, tingling, numbness, and weakness). This often starts in the toes and worsens at night. Therefore the need to stretch and flex our feet is vital for proper foot health and circulation. A few easy to do flex routines that I find helpful include what I call toe touches, heel hiccups and ankle angles. Granted, those are my titles, but these stretch and flex routines will assist in increased circulation, foot strength, and better balance. These flex exercises can be done sitting or standing, and require only 15 minutes per day. They will prepare you for your March Into Wellness walks.

1. Toe Touches: Simply raise your heels so your toes are lightly pressing down on the floor. Lower your heels slowly and raise them up again. No need to press firmly. Remember, neuropathy often begins in the toes, one of the most peripheral parts of the body.
2. Heel Hiccups: This is somewhat similar to Toe Touches, but you will press a bit more firmly with your toes as you raise your heels and keep them raised for 15 seconds. Lower your heels and keep your foot flat on the floor for 10 seconds, then raise your heels for another 15 seconds. Do that for five repetitions.
3. Ankle Angles: Slowly angle both feet inward (medially) and hold that form for 15 seconds. Next, slowly angle both feet outward (laterally) and hold that form for 15 seconds as well. Do that for five repetitions each.

Prior to venturing out on those March walks, please check that your sneakers fit properly and that there are no interfering objects within the sneaker that could irritate or puncture your feet. Also check your feet prior to and after each walk to inspect for any cuts or redness/discoloration. If you don’t have the ability, have a trusted person check for you.

*In addition to these three flex routines, Dr, Christian Hall MD, an Orthopedic surgeon from Wellspan Rehabilitation recommends

1. Stretch on a Step: Wear shoes with good arch support. Place the arch of the foot on the end of the stair. (close to the heel). Point your forefoot straight forward or slightly toward the opposite foot. Keep your knee straight but not locked. Gently lower your heel, until you feel a stretch, hold 30 seconds. You should feel a pull and not pain. Don’t bounce.
2. Long sit stretch: Sit with knee straight and supported. Loop belt around midfoot (instep). Turn the bottom of your foot slightly inward.pull strap towards your midline (belly button)
   Be careful to not let the foot turn out. This does not properly isolate the calf muscle. The goal is to stretch twice a day for a total of 10 repetitions between the two stretches, holding each stretch for 30 seconds, consistently for 8-10 weeks. After you obtained your goal, then stretch 1-2 repetitions, twice a day to maintain your motion.

As March 2026 begins, we can be assured that springlike temps will return and that springful steps will return for you as well. These stretch and flex exercises will get our feet prepped and ready for those neighborhood strolls, saunters in the park, or a rendezvous by the river.

*Patient exercise program courtesy of Wellspan, Dr. Christian Hall MD and Missy Glass MSPT