Posture and anatomy are key factors avoiding back, knee, or hip pain. Your feet may not play a significant role in your overall health. However, there is actually no harder working part than your feet when it comes to the external aspects of your body. In fact, they keep you moving, and in case you take proper care of them, they will prevent hip, knee and back pain.
Here are 5 exercises that can help you strengthen your feet, help prevent pain, as well as improve your balance.
1. Toe presses
Like any body part, the feet muscles should also be warmed up properly before exercising. It is important to know that toe presses are an excellent low impact warm up for your feet as well as the movement can be quite relaxing.
Start by standing tall and then bend slightly in the knees. Additionally, grip the floor with your toes and hold for a few seconds. At least, release and make 10 repetitions 3 times daily.
2. Toe walking
It is not necessary to be a ballerina for performing this foot exercise. Moreover, toe walking will help in strengthening the toes muscles and the ligaments and muscles surrounding the balls of your feet.
Firstly, you should stand on your tiptoes and walk forward for about 20 seconds. When you have completed the walk, rest for about 10-15 seconds. This exercise should be repeated 5 more times. For best results perform this exercise 2 times a day.
3. Ankle circles
Ankle mobility and flexibility are of a great importance. In case your ankles are tight you might experience back, hip, or knee pain.
In order to perform these ankle circles, it is recommended to put your back to the floor and extend one leg over your head. Just rotate your extended leg’s ankle clockwise for 10 seconds. Also, rotate the extended leg’s ankle counter-clockwise for 10 counts. Finally, switch legs and repeat the same procedure.
4. Resisted flexion or resistance band
Perform resisted flexion for targeting the hard to reach small foot muscles. Did you know that these muscles usually play a vital role in maintaining balance? So by strengthening these muscles, you will prevent injury.
First of all, you need an exercise band. Start by sitting on the floor, then straighten your feet out in front of you and wrap an exercise band around a sturdy chair or bedpost. Next, place the band on the top of your feet and just slide back until you feel tension in the band. At the end, flex your foot backwards and hold for about 5 seconds, release and repeat it 10 times.
5. Toe pencil pickups
This exercise is easy to perform and can be done almost anywhere.
The only thing you should do is to take a pencil and stand in front of the pencil. By using your toes grab this pencil and elevate it off the ground, hold for about 10 seconds, and then drop it. This procedure should be repeated 5 times for each foot. Keep in mind this exercise routine should only take about 20 minutes to complete.
For best results, these exercises should be performed in succession of each other every 2-3 days.
Check out the video below illustrating all 5 exercises!