The Importance of Feet Exercises
Many people experience pain in their feet or ankles. Keeping your feet strong can help relieve pain and improve overall health and flexibility. It can help reduce foot and ankle pain, reduce muscle soreness, improve overall foot health and keep people active. So, foot exercises are important for all of us. Foot exercises can improve a person’s range of motion and help the foot become soft, which may reduce a person’s chances of injury.
Most foot exercises are simple and do not require complex equipment. So, people can do foot exercises at home on their own time and need.
The following exercises can improve flexibility and mobility in the feet.
Toe curl with towel
Doing toe curls builds up the flexor muscles of the toes and feet, improving overall strength.
To perform this exercise:
- Sit on a chair with the feet resting on a flat towel.
- Slowly bunch up the towel by curling the toes.
- Replace the towel and repeat.
- Perform this exercise 20 times, twice a day.
You can make this exercise more difficult by placing a small weight on the other end of the towel.
Marble pickup
This exercise will strengthen the muscles on the bottom of your feet and toes.
To perform this exercise:
- Sit on a chair with the feet flat on the floor.
- Place an empty bowl and a bowl of 30 marbles on the floor.
- Pick up one marble at a time with your toes and place it in the bowl. Use one foot to pick up all 30 marbles.
- Repeat this exercise using the other foot.
- Rolling round ball
Rolling around ball under the feet can help alleviate discomfort in the arches of the feet and reduce the pain associated with plantar fasciitis.
To perform this exercise:
1.Sit on a chair with your feet flat on the floor.
2.Place the ball at the bottom of your foot and move it, pressing as hard as you can. The ball should massage the bottom of your foot.
3.Do this exercise for 2 minutes and then repeat with the other foot.
Toe extension
The toe extension is useful in preventing or treating plantar fasciitis, which causes heel pain.
To perform this exercise:
1.Sit on a chair with your feet flat on the floor.
2.Pick one foot up and place it on your opposite thigh.
3.Grab your toes with one hand and pull them up toward your ankle until you feel a stretch along the bottom of your foot and in your heel cord.
4.Massage the arch of your foot with your other hand during the stretch. Hold for 10 seconds.
5.Repeat 10 times on each foot.
Toe Spread and Press
To perform this exercise:
- Stand with your feet hip-width apart.
- Lift your toes and spread as far apart as possible. Hold until lightly fatigued.
- With your toes spread on the ground, press the ball of your big toe down without letting any part of your foot lift.
- Perform ten reps three times per week following a run.
If you are still experiencing foot pain after trying these exercises, please consult with your physician about developing the right treatment plan for you.
