We should definitely spare our feet as much as we can because they contribute to our overall health. Since they are the most hardworking part of the external aspect of the body, we should take a proper care of them, since they can eliminate hip, knee and back pain.
Here are 5 exercises that will help you make your feet stronger, improve your balance and prevent pain.
- Toe Presses
Before starting doing this exercise, it is necessary to warm your feet up. An excellent warm up exercise are toe presses as well as its movements which can be very relaxing. To do these warm up exercises, you need to stand with you knees slightly bend. Then use your toes to grip the floor and hold to the count of three. Let go and do a set of 20 repetitions 3 times per day.
- Toe Walking
This exercise will provide you to strenghten the muscles in your toes and the muscles and the ligaments which surround the balls of the feet. For this exercise, you need to stand on the tiptoes and walk forwards for 20 seconds. You should repeat this exercise 5 times, but take inbetween 10 to 15 seconds break.
Notice: for optimal results, perform this exercise 2 times every day.
- Resisted Flexion
Small muscles have an important role in maintaining balance, so this is an excellent exercise for the muscles in your foot. You can also prevent injury by making this muscles stronger.
All you need is an exercise band. Sit on the floor and straighten the feet ahead of you. After that, tie the exercise band around a bedpost or a sturdy chair and put the band on your feet’s top. Glide backwards until you notice a tension in the band.
Bend your foot back and hold while counting to 5, then release and repeat this exercise 10 times.
- Ancle Circles
The felxibility and mobility of your ankles are of vital importance, because tight and restricted ankles make the rest of your body to compensate for their deficiencies. As a result, you will feel joint and muscle pain throughout the whole body. Tight ankles can cause knee, hip or back pain.
First you need to lay down on your back. Once you are in this position, stretch one leg above your head and start rotating the ankle clockwise to the count of ten. After that, rotate the ankle counterclockwise also to the count of ten. Repeat this exercise with the other leg.
- Toe Pencil Pickups
You can do this exercise wherever you want because it is very simple to perform, all you need is a pencil or pen. Throw the pencil or the pen in front of you and then grab it with your toes and lift it from the ground. Hold in this position with the pen for ten counts and then release it. Repeat this method 5 times for each foot.
This routine will take only 20 minutes. Do these exercises one after another twice or three times a week for optimal results.