We often take our feet for granted. They are the one of the hardest working parts of the body and they are the reason we are able to stand, walk, and stay mobile. Taking care of your feet can help reduce foot and ankle pain, reduce soreness and inflammation, and improve overall foot health. Strengthening your feet will allow the muscles to be able to provide support and stability and will provide your foot protection from injury. Stretching is an important component as well to improve overall flexibility of the foot. The following exercises and stretches will help improve your foot health.
Marble pick up: Strengthens the toes and the muscles on the bottom of the feet-Sit in a straight-backed chair with feet flat on the floor. Place 15 marbles in a container in front of you. Pour marbles on floor and pick up one marble at a time and place it in the bowl. Repeat with other foot.
Tennis ball roll: Rolling the bottom of your foot with a tennis ball can help treat plantar fasciitis and relieve arch pain- in a straight-backed chair with feet flat on the floor. Place a tennis ball under your foot rolling forward and back, circles at the heel and roll from big toe to little toe. Try rolling for 1-2 minutes each foot. Check out the video below for more information on tennis ball rolling for your feet or try a spiky peanut massage roller.
Achilles stretch: The Achilles tendon runs from the heel into the calf muscle. It's important to keep this area flexible to avoid foot, ankle, and leg pain - Stand facing a wall with arms outstretched and palms on the wall. Place one foot behind you with knee straight and bend the knee of the other leg. Adjust your stance in order to keep both feet flat on the floor.Lean forward from the hips unit you feel a stretch in the Achilles tendon and calf muscle. Hold stretch for 30 seconds 3 times per side.
Big-toe stretch: keeps good range of motion in your big toe- Sit in a straight-backed chair with feet flat on the floor. Cross one leg over the other and use your fingers to stretch the big toe up, down, and to the side (away from the other toes). Hold the stretch in each direction for 5 seconds. Repeat 10 times in each direction. Repeat on the opposite foot.
Toe raise, point, and curl: Sit I n a straight-backed chair with both feet on the floor. Keep your toes flat on the ground and raise your heels until only the balls of the feet touch the ground. Hold for 5 seconds. Point your toes so that only the ends of your big toe and second toes touch the ground. Hold for 5 seconds. Keep your heel off the ground and roll your toes under so that the tops of your toes touch the ground and hold for five seconds. Repeat each position 10 times.
For more information visit https://www.medicalnewstoday.com/articles/320964#for-strength