It all starts from the ground up. Your feet might not seem
like significant contributors to your overall health. However, when it comes to
the external aspects of your body, there is no harder working part then your
feet. They keep you moving, and if you take proper care of them, your feet will
prevent back, knee and hip pain.
What follow will explain 5 exercises that will strengthen
your feet, help prevent pain, and improve your balance.
1. Toe
Presses
Like any body part, the feet need to have their muscles
warmed up properly before engaging in exercise. Toe presses are a great low
impact warm up for your feet, and, the movement can be quite relaxing. Stand
tall and bend slightly in the knees. Next grip the floor with your toes and
hold for a count of three. Release and perform a set of 10 reps three times a
day.
2. Toe
Walking
You don't have to be a ballerina for this foot exercise. Toe
walking will help strengthen the muscles in your toes, as well as the ligaments
and muscles surrounding the balls of your feet. To perform the toe walking
exercise all you must do is stand on your tiptoes and walk forward for 20
seconds. Once you have completed this walk, rest for 10-15 seconds. Repeat this
exercise 5 more times.
Note: this exercise should be performed 2 times a day for
best results.
3.
Ankle Circles
Ankle mobility and flexibility are extremely important.
Ankle's that are tight and restricted often causes the rest of the body to
compensate for their flaws, which results in muscle and joint pain throughout
the body. If your ankles are tight you might experience hip, back or knee pain.
To perform ankle circles, put your back to the floor and
extend one leg over your head. Rotate the extended leg's ankle clockwise for 10
counts. Then, rotate the extended leg's ankle counterclockwise for 10 counts.
Switch legs and repeat.
4.
Resisted Flexion
Resisted flexion is excellent for targeting the hard to
reach small muscles in the foot. These muscles often play a crucial role in
maintaining balance. Strengthening these muscles will prevent injury.
To perform this
exercise you will need one exercise band. Sitting on the floor, straighten your
feet out in front of you. Next, wrap an exercise band around a sturdy chair or
bedpost, and then place the band on the top of your feet. While in a seated
position on the floor, slide back until you feel tension in the band.
Flex your foot backwards and hold for a count of 5, release
and repeat this movement for 10 repetitions.
5. Toe
Pencil Pickups
Toe pencil pickups are easy to perform and can be done
almost anywhere. All you will need for this exercise is a pencil (or pen we are
not picky). Stand in front of the pencil you wish to pick up. Using your toes
grab this pencil and elevate it off the ground, hold for 10 seconds, then drop
it. Repeat this movement 5 times for each foot.
This exercise routine should only take about 20 minutes to
complete. Preform these exercises in succession of each other every 2-3 days
for best results.