It all starts from our feet. They might not seem like significant contributors to our overall health, but when it comes to the external aspects of the body, there is no harder working part than the feet.
They keep us moving, and if we take proper care of them, the feet will prevent back, knee and hip pain.
Here are 10 exercises that explain why strengthening our feet will help prevent pain, and improve our balance:
- Toe Presses
Just like any other body part, the feet need to have their muscles properly warmed up before exercise. You can do toe presses which are a great low impact warm up for the feet, and this movement can be quite relaxing. Stand tall and bend slightly in the knees. Then grip the floor with your toes and hold for a count of three. Repeat this 10 times. Do this exercise three times a day.
- Toe Walking
This foot exercise is not only for ballerinas, it is for everyone. Toe walking will help you strengthen the muscles in your toes, as well as the ligaments and muscles surrounding the balls of your feet. To perform this walking exercise you should stand on your tiptoes and walk forward for 20 seconds. After you completed this walk, rest for 10-15 seconds. Repeat this exercise 5 more times.
Note: you should perform this exercise 2 times a day to get the best results.
- Ankle Circles
Mobile and flexible ankles are very important. Tight and restricted ankles often cause the rest of the body to compensate for their flaws, which results in muscle and joint pain throughout the body. If you have tight ankles you might experience hip, back or knee pain.
To perform ankle circles, lay with your back on the floor and extend one leg over your head. Rotate the ankle of the extended leg clockwise for 10 counts. Then, rotate the ankle counterclockwise for 10 counts. Switch legs and repeat.
- Resisted Flexion
Resisted flexion is excellent for targeting the small muscles in the foot that are hard to reach. These muscles often play an important role in maintaining balance. Strengthening these muscles will prevent injury.
You will need one exercise band to perform this exercise. Sit on the floor and straighten your feet out in front of you. Then wrap an exercise band around a sturdy chair or a bedpost, and place the band on the top of your feet. Remain in a seated position and slide back until you feel tension in the band.
Flex your foot backwards and hold for a count of 5 and release. Repeat this movement 10 times.
- Toe Pencil Pickups
This exercise is easy to perform and can be done almost anywhere. All you need is a pencil or a pen. Put a pencil on the ground before you and use your toes to grab it. Lift it off the ground, hold it for 10 seconds, and then drop it. Repeat this movement 5 times with both feet. You should do this exercise for about 20 minutes. Perform it 2 – 3 days in a row to achieve the best results.
