If you are feeling excessive foot discomfort or pain, no worries, there is something you can do about it. Foot pain can happen for a number of reasons, like wearing uncomfortable shoes, standing for a longer time, or a sport’s injury.
To prevent additional pain, here are 5 effective exercises that will keep your feet, knees, and hips strong and healthy. With these exercises, you will not only prevent pain but will also improve your balance and strengthen the arches of your feet.
5 Feet Exercises to Prevent Pain and Improve Balance.
Toe presses keep the foot stretched at all times, and boost the flexibility and relaxation in the area. To do the perfect toe press, stand up and bend the knees slightly. Push off your toes against the floor and hold that posture for 3 seconds. Release the toes, switch sides and do 10 reps of the exercise, three times a day.
Toe walking is a known technique among ballerinas and is hugely beneficial for feet health. To do the exercise, stand tall, push off your toes and start walking while tiptoeing for 20 seconds. Take 10-15 seconds to rest and repeat the exercise 5 more times. For the best effects, do the toe walk twice a day.
In order to keep the feet healthy and flexible, you have to keep the ankles health in mind as well. Ankle circles are a great exercise to prevent foot, hip and knee pain, and help improve the body balance.
Lie on your back and bring one leg up. Rotate the extended ankle clockwise for 10 seconds. Switch directions and rotate the ankle counterclockwise for another 10 seconds. Release leg, switch sides and repeat.
This exercise is amazing for the tiny muscles in the foot, which we oftentimes fail to activate or relax. In fact, these muscles are the one in charge of moving your foot properly, and resisted flexion can help you maintain that motion.
Begin seated, with your feet straightened in front of you. Use a resistance band, attaching one of its ends over the top of your foot, and the other over a sturdy surface (a chair, bedpost, etc.). Begin sliding back from your seated position, until you feel the band resisting. Flex the foot backward, count to five, and release. Do 10 more reps. of the exercise.
Toe Pencil Pickups
Easy to do and beyond practical, toe pencil pickups can be exercised anywhere. For this exercise, you will need a pen or pencil. Drop the item on the ground and position yourself in front of it. Try to grab the pencil by only using your toes, then hold the posture for 10 seconds and release. Do the exercise 5 times on each foot, or a total of 20 minutes. Ideally, you should do the exercise 2-3 times a day.
The feet carry a lot more burden than we believe and are in charge of keeping our frame supported when physically active. Because of that, it is more than important to do these exercises regularly and visit your doctor in case of an emergency.