Along with other chronic complications like increased risk of heart disease, kidney and eye problems, foot problems may also affect a diabetic. Foot problems most often happen when there is nerve damage called as Neuropathy. Poor blood flow or changes in the shape of your feet or toe can also cause problems.
Poor circulation can make your feet less able to fight infection and to heal. Therefore it is very important for diabetics to be physically active and keeping their legs, especially feet in motion every day.
Some foot exercises listed below can improve blood flow in diabetics:
1) Tip toe walking
- Stand with your back and neck straight, knees slightly bent and arms to your sides.
- Put your body weight on your toes and extend your arms to your sides. Now try to maintain balance with this position.
- Walk ten steps straight forward. Then get back to normal position and move ten steps backward.
- Repeat this exercise until you get fatigued.
Tip toe walking exercise strengthens the calves and ankle muscles. It also increases the blood circulation to legs and feet.
2) Foot circles
- Sit on the chair with your feet flat on the floor and your arms stuck to your sides.
- Extend your right leg forward ensuring that your feet are perpendicular to the floor and toes pointed upwards.
- Now make ten circles in the air with your legs raised and ensure your ankle is stable as you do this exercise.
- Repeat the circles anticlockwise with your raised leg.
- You can repeat this exercise with your left leg.
Foot circles exercise will tone your thighs. It boosts the blood flow to your legs and feet.
3) Ankle Pumps
- Lie on your back on a bench or bed with your knees slightly bent and your arms kept to your sides.
- Now pump your ankles together in backward and forward motion.
- With back and fro movements of the ankles, lower half of your legs will also move.
- You can use alternate ankle to perform this exercise.
Ankle pumps exercise improves the blood flow to your feet.
4) Calf Raises
- Stand opposite to a wall or chair with your back straight. Place your hands on the wall or chair for support.
- While maintaining your balance, raise on your toes. Once you are completely on your toes, hold the position for 10 seconds.
- Lower your ankles slowly.
- Repeat the exercise until you are tired.
Calf raises exercise works by raising the blood flow to the feet and strengthening the lower legs.
5) Brisk Walking
Brisk walking for at least 30 minutes a day improves blood circulation and fresh blood flowing to your feet
Tip: Consult your health care professional before you start doing any type of exercises.