Your feet are significant contributors to the overall health. Take proper care of them and wear comfortable footwear. The good state of the feet will help prevent hip, knee and back pain.
Five exercises to strengthen the feet
– Toe Press
First warm up – the exercise toe press is great and will definitely warm up the feet. This is a really relaxing movement. Stand tall and then bend a little at your knees. Then, grip the floor with the toes and hold this position until you count to three. Perform this exercise ten times per day.
– Waking on your toes
You do not have to be a ballerina to do this exercise. Walking on your toes will help you strengthen the toe muscles and the ligaments and the muscles that are around the balls of the feet. Stand on the tip toes and walk like this for about twenty seconds. After this, rest for ten to fifteen seconds and do the exercise five more times. Do the exercises two times a day.
– Circles with the ankles
Ankle flexibility and mobility are really important. Restricted and tight ankles can cause problems. You can feel joint and muscle pain in the whole body. If the ankles are tight you may feel knee, back or hip pain.
In order to perform this exercise, put the back on the floor and then extend a leg over the head. Then, rotate the ankle of this leg ten times clockwise. Then you should rotate this leg vice versa for ten times. Then you should switch the legs and do this again.
– Resisted Flexions
Resisted flexions are excellent to get to the hard-to-reach and small muscles your foot. They often play a significant role in maintaining your balance.
You will need an exercise band for the exercise. Sit on the floor and straighten the feet in front of you. Then, wrap the band around a chair or a bedpost, and put the band on the top of the feet. You need to slide back, you will feel a tension in the exercise band and then you should stop. Do this for five times and then release. Repeat the movement for ten times.
– Toe Pencil Pickup
This is an easy exercise. You need a pencil or a pen for this exercise. Stand next to the pencil that you want to pick up. Then, use the toes to grab the pencil and lift the pencil off the floor, hold it for ten seconds and then you can drop it. Do this five times for every foot.
This routine will take you only twenty minutes. Do these exercises every two to three days, one after another.
Disclaimer- Please consult a physician before you start doing any exercise programme.