Taking a good care of the feet is very important because they bear the heaviest burden, especially when it comes to our physical activities.
They support our movements, so they may often need extra care, in order to prevent pain in the hips, knees, or back.
These 5 simple exercises below will help you improve the balance, strengthen the feet, and ease the pain:
1. Toe press – In a standing position, bend the knees a bit to grip the floor with the toes. Hold in that position and count to 3. Repeat this 3 times daily, in 10 sets.
2. Toe Pencil Pickups – This is a simple and easy exercise. Place a pencil on the ground, and lift it off, hold for 10 seconds, and release it. Repeat the exercise 5 times for both feet.
3. Toe walking – Stay on the tiptoes and move forward for 20 seconds, Rest for 15 seconds, and repeat five more times. For best effects, do this twice daily. This will strengthen the toe muscles, the ligaments, and the muscles surrounding the balls of the feet.
4. Resisted Flexion – While sitting on the floor, straighten the feet in front and wrap an exercise band around the bedpost. Then, place the band on the top of the feet, and lean backward to tighten it. Then, with the foot bent backward, hold for 5 seconds, rest a bit, and make 10 repetitions. This exercise is for the tiny muscles in the foot, which are responsible for balance. It will also tighten the muscles and prevent injuries.
5. Ankle circles – While lying on the back, extend the leg over the head, and rotate it clockwise. Count to 10, and repeat with the other leg as well. The flexibility and the mobility of the ankles are very important. Tight and restricted ankles are often caused by an overload of the body, leading to muscle and joint pain, as well as hip, knee, and back pain.