5 Best exercises for your feet

The foot contains more bones and muscles per unit of volume than any other part of the body which makes it both one of the most important parts of the body, especially the musculoskeletal system, and also one of the more susceptible to injuries and various condition that can cause different symptoms, including pain, discomfort and limited motility of the foot. Here, we will share some foot exercises with you, exercises that will improve the strength of your foot, make it mobile and healthy once again.

1. Static toe flexion

This is a straightforward and easy exercise that involves doing nothing but keeping your foot flat on the floor and pressing the toes towards the floor as hard as you can without your toes curling or your ankle moving. Once you press down, count to three and then release. Do this for at least 10 times, three times a day. You can increase the number of repetitions or by prolonging the contraction

2. Towel pickup

This is another foot exercise that is pretty self-explanatory. Sit on a chair and place a towel on the floor in front of the chair. Bring your foot close to the towel and without picking the heel off the ground, pick up the towel with your toes and lift it. Make sure that your heel is on the ground as you pick it up and hold it. Do at least 10 repetitions.

You can pick up other objects with your feet and toes such as a pencil for instance. This will make your toes work overtime. You should hold it up for at least 6 seconds and repeat 10 times for each foot. You should repeat this exercise at least 3 times a day.

3. Plantar fascia stretching

For this exercise, you will once again be sitting on a chair. Place your feet on a round object of some kind, one under each foot. You can use cans or tins. Once your foot is on the object, roll the arch and the object forwards and backwards. This exercise will work best if you do it at least two times a day.

Another exercise that you can do for your plantar fascia which will also involve your Achilles tendon is to sit on the floor with your legs straight in front of you. Then, loop a towel around the ball of the foot and pull the toes towards you. Make sure that your knees remain straight. Once you pull on the towel, keep it for at least 30 seconds.  Do at least 3 repetitions for each foot.

4. Walking on toes and heels

One of the most effective foot strengthening exercises is also one of the simplest. It involves simply walking on your toes and your heels. It is just like it sounds – walking on toes and heels, barefoot, for at least 8 sets of 20 seconds, with rest periods in between. These exercises should be done at least two times in one day.

5. Wall push

Wall push is an exercise that is always recommended by professional podiatrist doctors to their patients who are in need of foot strengthening. The exercise is done like this: put your hands on the wall in front of you, at shoulder height. One foot should be in front of the other with the front foot being around 12 inches from the wall. Front knee is bent and the back knee is straight. The front knee is bent forwards as you are doing the exercise, until you start to feel tightness in the back leg. You can add to this exercise by bringing the back foot a bit closer to the front and bending it slightly. Repeat 10 times for both exercises.

Author Bio: James Burbank is a self-employed marketing expert who works from home and who spends his free time blogging on his interests, such as workouts, healthy living, NBA and war planes. Proud father of two and a bourbon fan.