People very often neglect the feet, just because of being unaware of their importance and contribution to the general health. However, the feet are actually the hardest working part of all the external aspects of the body. Since they are the foundation of the body, keeping them healthy keeps the entire body healthy!
Do you know about the term “gait”? This term refers to the complex cycle of walking that starts from the FEET. Simply put, the feet are the one that are supporting the body weight at any given time, regardless of whether you are running, walking, or doing any other day-to-day activity. Taking the proper care of the feet will help to prevent back, knee, and hippain, and this article is focusing on their importance, offering several tips on how to prevent and relieve the pain in these areas.
- Toe Presses
Before engaging to any form of physical exercise, the feet should be properly warmed up. The toe presses are a great way to warm the feet and to promote relaxing moving.
All you have to do is bend the knees while you’re standing, grip the floor with the toes, and hold in this position for around 3 seconds. Release and then do a set of 10 repetitions, 3 times a day.
- Toe Walking
Toe walking is very effective in strengthening the muscles in the toes and the muscles and ligaments located all around the balls of the feet. You should start by standing on the tiptoes and then walk forward for around 20 seconds. Rest for 15 seconds and then repeat the exercise 5 more times.
- Ankle Circles
The flexibility and the mobility of the ankles are of huge importance! If they are restrictedandtight, this might lead to muscle and joint pain,and to back and knee pain because the body needs to compensate for their weakness.
To perform this exercise, you should put the back on the floor and extend one leg of the head. Rotate the ankle clockwise for around 10 second and then rotate the same extended leg`s ankle counterclockwise. Now, switch legs and then repeat the same procedure.
- Resisted Flexion
This exercise targets all the small muscles in the foot that are otherwise difficult to engage. Strengthening those tiny muscles is going tohelp to prevent energy and to maintain balance.
Start by sitting on the floor with your feet straightened out in front of your body. Wrap your exercise band around a chair and put the band on the feet. Slide back while you’re sitting on the floor until you feel the tension in the band. Bend the foot backwards and hold like that for about 5 seconds. You should do about 10 repetitions.
- Toe Pencil Pickups
This exercise is so simple and everything it requires is a pencil. Stand in front of the pencil and grab it with the toes, raising it from the ground. Hold it for about 10 seconds, drop it, and do 5 repetitions with each foot.
All these exercises are going to take about 15 minutes of your time during the day. For optimal results, do them in succession of each other every 2-3 days.