FOOT EXERCISES

Just like stomach crunches, foot exercises can shore up weak muscles that may lead to injury. Try these exercises, developed by an orthopaedic surgeon, to help prevent toe cramps, bunions and hammertoes. Do them barefoot.

Toe stretches: Sit on a chair, with bare feet on the floor. Hold for five seconds. Next, roll up onto tips of toes, and hold. Return to starting position. Repeat 10 times. This is recommended for people prone to toe cramps or hammer toes, and as a warm-up for strength-training exercises.

Big-toe-pulls: Place a thick rubber band around both big toes, and pull them away from each other, holding for five seconds. Repeat 10 times. This exercise is good for those with bunions, relieves toe cramp and helps build muscle.

Towel curls: Place a small towel on the floor near your feet, and pull it up toward you by curling your toes. Repeat five times. Increase the resistance by putting a book or a weight on end of the towel. This is good for toe cramps and pain in the ball of the foot, on the large outer muscles and the arch.

Marble pick-up: Place 16 to 20 marbles on the floor. Pick up one at a time with your toes, alternating feet. Continue until all marbles are picked up. This exercise tones ligaments and tendons, and isolates and finetunes smaller muscles - much as lifting free weights in the gym does.

Muscle toner: Standing on a book or a step, let the toes of both feet hang over the edge, then bend them firmly downward. Hold for a few seconds, then pull them strongly upward, and hold for a few seconds. Repeat the exercise 10 times.

Toe control: Sit or lie with legs straight in front of you. Hold your feet at right angles to the floor and try to spread out your toes as far as you can. Then try to work each toe up and down individually. Repeat 10 times. (At first you will find it almost impossible to do this exercise, but in the beginning, try holding four toes and let the free one work individually.

Foot circle: Sit or lie with legs stretched in front of you. Use one foot to make wide circles outward, arching the foot as you do it. Repeat 10 times. Then do 10 inward circles. Repeat with the other foot. This exercise improves the shape of the foot, strengthens and trims down your ankles.

Arch strengther: Using a foot roller on the floor, roll along the entire length of the foot. Roll backward and forward 10 times, concentrating on the arches. Repeat on other foot. This also relieves fatigue and cramping.