Stiff Parkinson’s Ankles and Toes? Try These Easy Bed Stretches!

Stepping out of bed onto stiff ankles and toes first thing in the morning can be disastrous. I know several people who have fallen because their ankles weren’t ready for walking.

Stretching and moving first thing in the morning makes it easier to get around the rest of the day. If you have PD, take the time to stretch before your first dose of medication takes effect.

This week, I am showing you how to loosen up your ankle and toe joints and release muscles all around that area. If you missed parts one through five of my bed stretches series, the video links are at the bottom of this article!

Let’s work on this together. I’m only giving you a couple of exercises at a time. After you get used to doing them slowly, you’ll be more likely to remember how to do them. Let’s chunk it out!

Check out this video to watch part six of Morning Bed Stretches for People with Parkinson’s, “Stretch Your Ankles and Toes”:

Here are the step-by-step instructions:

• Lie on your back with your head facing straight ahead, and take some deep breaths in and out, all the way down to the base of your lungs. Concentrate on the rhythm of your breath. Take 10-20 breaths.
• Begin with the previous stretches from parts one through five of this series (see links below).
• To start the ankle mobility exercises, place one foot over the opposite bent knee. This will put your body in a great position to free up your ankle and toes, and it will help stretch out your hips, as well. If you have the flexibility, you can increase this stretch by picking up your legs with your hands and easing them toward your chest.

• Start by making 10 large circles with your ankle one way, then make 10 large circles in the other direction. Do this several times, making sure to count to 10 each time.

• Next, point your whole foot until you feel the top of your foot stretching. Keep your toes relaxed and then bring your foot up into a flexed position. Make these movements big and deliberate. Repeat 10 times.

• Now move on to your toes. Curl them under, then spread your toes out as far as you can. Do this 10-20 times.

• Switch your legs around and do the same movements with the other ankle and toes.

This is such an important exercise, and you can do it throughout the day. It can be done seated, too.

Check out the other videos from my Morning Bed Stretches for People with Parkinson’s series below:

• Part One: Head and Eyes
• Part Two: Arms and Upper Back
• Part Three: Lower Back and Hips
• Part Four: Hip and Spine Rotation 
• Part Five: Hip Release

💜 Coach Kimberly