Your feet actually support your whole body. In other words, they are paramount to overall health and well-being.
Moreover, your feet are the structural foundation of your body, so feet problems could lead to many other health issues throughout the whole body. These parts of your body help you move, walk, stand, run, etc. In addition, by taking proper care of your feet, you can reduce your risk of experiencing hip, knee and back pain.
You can strengthen your feet, prevent pain in your knees, hips, and back, and enhance your balance by practicing these 5 exercises:
- Toe Presses
Before practicing any exercise, you should warm up your feet muscles. Namely, this exercise is an excellent option for warming up these muscles. Furthermore, thanks to toe presses every other movement can be easily performed. Start by standing tall and then bend slightly in your knees. Then, you should grip the floor with your toes and stay in this position for about 3 seconds. At least, relax and do 10 repetitions 3 times daily
- Toe Walking
First of all, stand on the tiptoes and try to walk forward for about 20 seconds. Then, make a break for about 15 seconds. Keep in mind you should do 5 repetitions.
This exercise will strengthen your toe muscles, and your muscles and ligaments that surround the balls of the feet.
Make sure you practice this exercise twice daily for optimal results.
- Ankle Circles
Tight and restricted ankles could contribute to pain in all your muscles and joints, especially in your knees, hips, and back.
Lie down on your back and then extend one leg over the head. Afterwards, you should rotate the ankle of the extended leg clockwise for 10 seconds. Also, consider rotating the same ankle counterclockwise for another 10 seconds. Finally, switch legs and repeat the same procedure.
This exercise will improve the flexibility and mobility in your ankles.
- Resisted Flexion
Take an exercise band and sit down on the floor. Then, it is advisable to straighten the feet out in front of you and wrap the band around a sturdy chair or bedpost.
The band should be placed on the top of the feet. Next, slowly slide back until you feel tension in the exercise band.
At least, flex the foot backwards and stay in this position for about 5 seconds. Relax and do 10 reps.
This exercise targets the small feet muscles that are responsible for keeping balance. You can prevent injury by practicing the exercise regularly.
- Toe Pencil Pickups
This is a simple exercise that can be performed everywhere. First of all, take a pencil and stand in front of it. Consider grabbing this pencil and lift it up with your toes. Moreover, stay in this position for about 10 seconds. At least, drop the pencil and do 5 repetitions with both feet.
It is advisable to perform toe pencil pickups for about 20 minutes.