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7 Great Foot Muscles Exercises

7 Great Foot Muscles Exercises
10 Nov

7 Great Foot Muscles Exercises

Regularly exercising and stretching the feet and ankles can help to ensure that muscles are providing the best support. These exercises may also increase the range of motion in the feet, keeping a person active for as long as possible.

Most foot exercises are simple and require no complicated equipment. They can be done at home or in the gym as part of a regular exercise routine.

1 – Toe curls
Toe curls build up the flexor muscles of the toes and feet, improving overall strength.

To do this exercise:

2 – Sit up straight in a chair

To do this exercise:

With the feet flat on the floor. Lay a small towel on the floor in front of oneself, with the short side facing the feet. Place the toes of one foot on the short side of the towel. Try to grasp the towel between the toes and pull it toward oneself. Repeat the exercise five times, before switching to the other foot.
To make this exercise more challenging, weigh down the opposite end of the towel with an object.

3 – Stretch standing up

To do this exercise:

“A weight-bearing, runners-type stretch can be helpful for foot pain in the arch,” says Kurtz. Stand up and place your toes against a wall; lean forward a little until you feel your arch stretch. Repeat using the other foot.

4 – Stretch sitting down

To do this exercise:

Sit barefoot and cross your left leg so that your ankle rests on your right thigh. Then hold your toes and bend them back toward your shin, stretching the band of tissue connecting the bottom of the heel to the ball. A University of Rochester study found that people living with plantar fasciitis had a 75 percent chance of having no pain within three to six months of performing this stretch three times daily.

5 – Walking In The Sand

Walking barefoot on sand is a great way to stretch and strengthen the feet and calves. This is a good exercise in general because sand’s soft texture makes walking more physically demanding.

To do this exercise:

Head to a beach, desert, or even a volleyball court. Remove shoes and socks. Walk for as long as possible. Increase these distances slowly over time, to avoid overexerting muscles in the feet and calves.

6 – Toe extension

The toe extension is useful in preventing or treating plantar fasciitis — a condition that causes pain in the heel when walking, as well as difficulty in raising the toes.

To do this exercise:

Sit up straight in a chair, with the feet flat on the floor. Place the left foot on the right thigh. Pull the toes up, toward the ankle. A stretching feeling should be felt along the bottom of the foot and heel cord.
Hold for 10 seconds. Massaging the arch of the foot while stretching will help ease tension and pain.
Repeat this exercise 10 times on each foot.

7 – Achilles stretch

The Achilles tendon is a cord connecting the heel to the calf muscles. It can strain easily, and keeping it strong may help with foot, ankle, or leg pains.

To do this exercise:

Face a wall and raise the arms, so that the palms rest flat against the wall. Place one foot back, keeping the knee straight. Then bend the knee of the opposite leg. Keep both heels flat on the floor. Push the hips forward, until the Achilles tendon and calf muscles can be felt stretching. Hold for 30 seconds before switching sides. Repeat three times on each side. For a slightly different stretch, bend the back knee and push the hips forward.

Keeping Your Feet Strong And Healthy:

After a thorough warmup routine before exercising. Wear supportive footwear. Replace shoes when they are worn down. Build up strength and flexibility slowly, to condition feet and ankles.

Avoid uneven surfaces, especially when running. Try not to run uphill too often.
Listen to the body and do not overdo activities.

Prevent any recurrence of injury by resting and receiving appropriate treatment. Keeping the feet and ankles healthy is always a good idea. The exercises above can help to ease existing pain, prevent discomfort, and reduce chances of injury.


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