Exercises for healthy feet
There are numerous reasons why you should strengthen your feet. The small muscles on your feet are important, but they are often neglected as support to a healthy foot. Walking or running does not really activate these muscles much. If we strengthen these muscles, we will relieve the pain in our feet, prevent deformities and fallen arches.
Do feet strengthening exercises barefoot, that’s how your feet are most flexible and you can check if you are doing the exercise right.
Sit on a chair, your feet and lower leg should be at a 90°angle.
Your foot should be flat on the floor. Try to raise the longitudinal foot arch, i.e. the inside of your foot, but with relaxed fingers. The heel and the front arch should be pressing against the floor.
Maintain that position for 2-3 seconds and repeat 3 times. Gradually increase the number of repetitions.
Stretch your feet upwards while pressing the heels against the floor. Maintain that position for 10 seconds. Repeat 3 times. Gradually increase the number of repetitions.
Take a strong rubber band and stretch it between the feet with your big toes. Repeat 3 times for 10 seconds.
Put a towel on the floor and make wrinkles on it using your toes. As an additional challenge, put a planner or a book on the towel and pull it by making wrinkles on the towel. Repeat 3 times.
Put a pencil on the floor and try to lift it using your toes. Repeat at least 10 times with each foot. You can do the same exercise with pebbles, marbles or small pieces of sponge.
Try to raise each toe separately. Repeat 3 times with each finger.
Raise only your big toe while all other toes are on the floor. Repeat 3 times.
The following exercises are done standing:
- Walk on your tiptoes for 10 seconds. Relax and repeat several times.
- Walk on your heels for 10 seconds. Relax and repeat several times.
- Place your feet on a bit elevated surface, so that your heels are below the level of your feet. A stairstep, doorstep or a thick board will serve just fine. place the toes against the base, lower the heels and raise on your toes.