Foot-strengthening exercises are a must not just for the health of your feet, but your overall health and wellness.
People depend on their feet to carry them through life without complaint.
However, with all the work and stress that your feet take — plus without foot strengthening exercise — your feet can develop a number of problems that can cause weakness or chronic pain that interferes with normal activities.
You can maintain your foot health simply by keeping the muscles and ligaments of your feet strong through foot exercises to prevent many of these unwanted foot conditions.
How to complete a foot exercise to strengthen your feet?
Try these simple foot strengthening exercises and you will feel better.
Simple stretching foot exercise:
Start your foot strengthening exercises with a simple stretch. Sit in a chair and gently work the foot up and down from the ankle a few times.
Next, try making circles with your foot, working the foot from the ankle.
Do this for 10 turns. Point the toe and continue to make circles for 10 turns. Circle to the left and the right. By then, you should feel no pain with any of these exercises.
If you do feel pain during any foot exercise, then STOP exercising. You may feel that something should be wrong with your feet. Consult with a physician about the pain before continuing.
Heel stretch
This type of foot exercise is beneficial for the calves.
First, stand facing a clear stretch of wall. Extend your arms straight outward and place them on the wall. Place one foot further back on the floor.
Lean forward, bending the other knee and leaning the hips forward to stretch the back of the leg while you keep the heel flat on the floor. Stretch for 30 seconds.
Then, relax the stretch for 30 seconds. Repeat 5 times. Change feet and do the stretch the heel of the other foot.
Calf raises
Stand with the front of your body facing the back of a chair. Hold onto the chair for balancing yourself.
Lift one foot so that all your weight is on the other foot. Then raise the heel of the weighted foot as high as possible, and then lower it. Keep the knee straight as you rise on the leg. Repeat 10 times. Switch to the other foot and repeat.
Golf ball roll
This is a simple but beneficial foot arch strengthening exercise which helps to work the plantar fascia — the ligament that stretches across the bottom of your foot.
Sit in a chair while barefoot, then place a golf ball on the floor and roll it around using the arch of one foot.
Continue this for two minutes. Then, change to the other foot and repeat.
“Toe pick-up” exercise
This exercise requires about 20 marbles or a towel.
Sit in a chair with both feet flat on the floor and place the marbles on the floor. Then pick up the marbles one by one with your toes and place them into a bowl to work the tops of your feet and toes.
Use both feet alternately. Continue until all marbles are in the bowl.
Ankle range of motion
Sit down on high enough seating that allows your feet to dangle above the floor.
Use one foot to trace out the letters of the alphabet in the air. Use the big toe as your “pen” for this exercise. Switch to the other foot and repeat.
Ankle flexion
This is another exercise that strengthens the ankles.
First, sit on the floor with legs stretched in front of you. Next, loop a towel around the bottom of one foot, grasping the ends with each hand.
Pull the ends of the towel toward you, flexing the foot toward your body. Hold for 30 seconds. Then, relax for 30 seconds. Repeat three times.
Change to the other foot and repeat.
Foot-strengthening exercises are good for your feet and general health, in a lot of cases these foot exercises can be done anywhere and at any time, as no special equipment is required other than motivation.
Remember that if you experience any pain or discomfort during these foot strengthening exercises, STOP and visit your health professional for consultation. Also make sure you plan a few activities like reel island and other games to help pass the time.