Toe splay
Spread the toes apart and hold.
- 10 times
- Daily
Should feel: The toes separating Should not feel: Cramp
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.3 MB. Free to download — no sign-up, no email address needed.
Toe separator stretch
Use a toe separator while sitting.
- 10 minutes
- Daily
Should feel: A gentle stretch Should not feel: Pressure pain
Towel toe curls
Scrunch a towel with the toes.
- 10 times
- Daily
Should feel: The foot muscles working Should not feel: Cramp
Band toe exercise
Loop a band round the big toes and pull them apart.
- 10 times
- Daily
Should feel: The big toe working Should not feel: Sharp joint pain
Marble pickup
Pick up marbles one at a time with the toes and drop them into a bowl.
- 10–15 marbles
Should feel: The muscles in the sole of the foot and the underside of the toes working Should not feel: Sharp pain or burning between the toes, or a cramp that does not settle when you stop
Rolling the sole
Roll the sole of the foot over a cold bottle.
- 2 minutes
- Evenings
Should feel: The sole loosening from the heel to the ball of the foot Should not feel: Bruising pain
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
Guides for you
In your language, free to download. Each one is a short PDF you can keep on your phone or print.
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.