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.
Source= www.whydontyoutrythis.com