Strong Hands, Better Care: 5 Therapy Ball Exercises Every Podiatrist Should Be Doing

Podiatrists - Are You Looking After Your Most Important Tool?

When we think about tools in podiatry, our minds usually jump to scalpels, orthotics, or specialist equipment. But the most valuable tool you have? Your hands.

From intricate nail surgery to orthotic adjustments and everything in between, your hands work hard every single day. And like any tool, they need regular care and maintenance to perform at their best.

The Problem?

Long clinic days, repetitive tasks, and fine motor work can all put a strain on your hands increasing the risk of:

• Carpal Tunnel Syndrome
• Repetitive Strain Injuries (RSI)
• Tendonitis
• Muscle fatigue

The Solution?

Spending just 5-10 minutes a day on hand exercises can make a huge difference. It’s quick, easy, and could help prevent discomfort or injury long-term.

Why Therapy Ball Exercises Are Perfect for Podiatrists

✔ Strengthen hand, wrist & finger muscles
✔ Improve circulation (especially after long clinics!)
✔ Relieve tension & stiffness
✔ Prevent injury from repetitive tasks
✔ Improve control & precision when using instruments

5 Quick Therapy Ball Exercises for Podiatrists

These exercises target exactly the areas podiatrists use most - fingers, grip, forearms, and wrist mobility. All you need is a therapy ball (or stress ball) and 5 minutes a day.

Exercise 1: Ball Grip Squeezes (Wrist Up)

Best for overall grip strength and endurance.

How to:

1. Hold the ball in your palm with your wrist facing up.
2. Squeeze as tightly as you can for 5 seconds.
3. Release and relax.
4. Repeat 5 times on each hand.

Top Tip: Flip your wrist so your palm faces down for an extra challenge.

Exercise 2: Two Finger Ball Squeeze

Great for building strength in your pinch grip - essential for tool control.

How to:

1. Hold the ball in your palm (wrist up).
2. Position your index & middle fingers on top, with your thumb underneath.
3. Squeeze firmly for 5 seconds.
4. Release and repeat 5 times per hand.

Exercise 3: Ball Pinches – All Fingers

Improves fine motor control and finger independence for delicate work.

How to:

1. Pinch the ball between your thumb and index finger.
2. Hold for 5 seconds, then release.
3. Repeat with middle, ring, and pinky fingers.
4. Complete for both hands, 5 times each.

Exercise 4: Finger Side Squeezes – All Fingers

Targets finger dexterity and side grip strength for tasks like adjusting orthotics.

How to:

1. Hold the ball between the side of your index finger and your thumb.
2. Squeeze hard for 5 seconds, then release.
3. Repeat between each finger pairing (index & middle, middle & ring, ring & pinky).
4. Repeat 5 times per hand.

Exercise 5: Palm Squeeze with Straight Fingers

Strengthens your full grip while keeping fingers straight - ideal for precision work.

How to:

1. Place the ball in your palm with fingers extended.
2. Squeeze using your thumb and straight fingers for 5 seconds.
3. Release and repeat 5 times per hand.

Why This Matters for You (and Your Patients)

Your hands are the link between your expertise and your patient care. Stronger, healthier hands mean:

→ Less discomfort at the end of a long clinic
→ Reduced risk of RSI, carpal tunnel & other injuries
→ Better control when using tools & instruments
→ Improved patient outcomes

Make Hand Health Part of Your Daily Routine

You wouldn’t neglect your tools so don’t neglect your hands.

Just 5-10 minutes a day with a therapy ball can keep your hands working as hard as you do.