Unfortunately, your feet might not seem like great contributors to your overall health. But, when it comes to the external aspects of your body, there is no harder working part then your feet. Namely, they actually keep you moving, and if you take proper care of them, then you will prevent knee, back, and hip pain.
The following exercises can help prevent pain, strengthen your feet, and improve your balance
- Toe presses
Just like any other body part, the feet muscles also have to be warmed up properly before exercising. Moreover, toe presses are an excellent low impact warm up for your feet, as well as the movement can be quite relaxing.
First of all, stand tall and bend slightly in the knees. Then, grip the floor with your toes and hold for a count of three. At least, release and do 10 reps three times on a daily basis.
- Toe walking
Bear in mind, you don’t have to be a ballerina to perform this foot exercise. In other words, toe walking can help strengthen your toe muscles, and also the ligaments and muscles surrounding the balls of your feet.
The first thing you should do is stand on your tiptoes and walk forward for about 20 seconds. When you have completed this walk, it is advisable to rest for 10-15 seconds. Also, do 5 repetitions.
Note: For best results, this exercise should be performed twice daily.
- Ankle circles
It is a well-known fact that ankle mobility and flexibility are extremely important. Tight and restricted ankles usually lead the rest of the body to compensate for their flaws, causing muscle and joint pain throughout the body. You might experience back, hip, or knee pain in case your ankles are tight.
Start by putting your back to the floor and extending one leg over your head. Afterwards, you should rotate the ankle of the extended leg clockwise for 10 counts as well as rotate it counterclockwise for 10 counts. Finally, switch legs and repeat the same procedure.
- Resisted flexion
Resisted flexion is great for targeting the hard to reach small muscles in the foot, which usually play a vital role in maintaining balance. You can prevent injury by strengthening these muscles.
You will need one exercise band to perform this exercise. It is recommended to sit on the floor and straighten your feet out in front of you. Around a sturdy chair or bedpost you should wrap an exercise band, and place it on the top of your feet. While you are sitting on the floor, simply slide back until you feel tension in the band.
At least, flex your foot backwards and hold for a count of 5, then release and do 10 reps.
- Toe pencil pickups
These exercises are easy to perform and can be actually done almost anywhere. The only thing you need for this exercise is a pencil. You should stand in front of the pencil you wish to pick up. Next, grab this pencil and lift it off the ground by using your toes. Hold for 10 seconds, and then drop it. Do 5 reps for each foot.
In addition, this exercise routine should take about 20 minutes to complete. For best results, perform these exercises in succession of each other every 2-3 days.