You may think that feet are not very important body parts but you are wrong. When it comes to physical activity, they are the most overloaded and hard working. They support your movements and if you take care of them, you won’t suffer from knee, back and hip pain.
The following 5 exercises will help prevent pain, strengthen your feet, and improve your balance.
- Toe Presses
Before you start with exercises to strengthen your feet, you need to warm up their muscles. Toe presses are excellent low impact warm up for your feet. They are also relaxing. Bend slightly in the knee while you stand still. Next grip the floor with your toes and stay in that position until you count of three. Do a set of 10 reps, three times a day.
- Toe Walking
For this toe exercise, you don’t have to be a ballerina. Toe walking will strengthen the toe muscles, the muscles around the balls of your feet and ligaments as well. You just need to stand on your tiptoes and walk forward for 20 seconds. Then take a break for 10-15 sec and repeat the exercise 5 more times.
You should do this exercise 2 times a day for better results.
- Ankle Circles
Ankle flexibility and mobility are very important. Unhealthy ankles which are restricted and tight may overload the rest of the body which causes joint and muscle pain. If your muscles are tight you may suffer from hip, knee and back pain.
To do this exercise, you will need to put your back to the floor and extend one leg over your head. Then rotate the extended leg’s ankle clockwise and count to 10. Do the same with the other leg.
- Resisted Flexion
This exercise is good for the small muscles in the foot which are especially important for maintaining balance. In order to prevent injuries you need to strengthen these muscles.
For this exercise you will need one exercise band. First sit on the floor and strengthen your feet in front of you. Then wrap an exercise band around a sturdy chair or bedpost and put the band on the top of your feet. Slide back until you feel tightness in the band.
Bend your foot backwards and hold until you count to 5, release and repeat 10 more times.
- Toe Pencil Pickups
Toe pencil pickups are quite easy and you can do them anywhere. Just take a pencil and stand in front of the pencil. Grab the pencil with the toes and lift it off the ground. Hold for 10 sec then drop the pencil. Repeat 5 times for each foot. You will need 20 minutes for this exercise.