Back pain is a very common problem for many people and if not treated properly it can become a painful condition. However, what many people don’t know is that back pain can come from our feet, as can hip and knee pain. This is why we need to pay special attention to our feet and care for them properly. We need to stretch our feet regularly if we want to prevent weak and shortened muscles.
Feet stretches should be performed every morning and even though they can be painful at first, after a while you’ll get used to them and you’ll notice significant improvements.
The following 5 exercises will help you relieve back pain and any other pain caused by your feet.
- Toe Walking
Toe walking is a simple exercise which will help you strengthen your toe muscles and ligaments.
All you need to do is walk on your tiptoes for about 20 seconds, making sure your feet are straight. Then point your toes outwards and walk for another 20 seconds. Then point them inwards and walk for another 20 seconds. Take a break for 15 seconds and repeat the exercise 5 times.
- Heel Raises
Heel raises are exercises aimed to help realign the tendons and readjust the ankle joints. It will also help you strengthen your toes and improve your balance.
Grab a chair and place it in front of you. Hold on to it for balance. Raise your left leg and bend your right leg a little at the knee. Raise your right heel slowly and lower it back down. Repeat the process about 20 times with one leg and then take a small break before repeating it with the other leg. Perform 2-3 sets with each leg.
- Tibialis Anterior
The tibialis anterior is aimed at the smallest muscles in your foot. The exercise will also help you realign your hips and legs.
Grab an exercise band and sit down on the ground in front of your bed or a chair. Bend your left leg at the knee while you keep your right leg straight. Wrap the exercise band around the chair or the bedpost on one side and the top of your right foot on the other side. Your left foot should be underneath your right leg. Now pull the exercise band with your toes towards your head and release it back into starting position. Perform 10 reps and switch legs.
- Ankle Circles
This exercise improves ankle mobility and flexibility to prevent ankle tightness. Thus, preventing back, hip and knee pain.
Lie flat on your back with your legs bent at the knees and feet flat on the floor. Bring your right knee to your chest, hugging it and perform circles with your right ankle. Rotate your ankle and as you reach twelve o clock point your toes inwards, keep rotating and point your toes outwards at six o clock. Do 10 circles and switch directions. Perform the exercise with both feet.
- Curl the Toes
If you want to promote stronger muscles and feet dexterity this is the perfect exercise for you. Runners especially find this exercise useful.
Grab a chair and a towel. Sit down on the chair and place the towel on the ground under your feet. Crumple the towel with your toes, first towards you 5 times and then away from you 5 more times. Shake your toes to rest them a bit and improve your blood flow. Place the feet back on the towel and now pick it up with your right foot toes. Hold it for about 10 seconds and release. Repeat the exercise with the other foot. Perform 5 reps with each foot.