Many people experience foot or ankle pain at some point. By keeping one's feet strong, the person can ease these pains and increase overall health and flexibility. Regular exercise and stretching of the feet and ankles can help the muscles provide the best support. These exercises can also increase the range of motion in the feet, keeping the person as active as possible. Most foot exercises are simple and do not require complex equipment. It can be done at home or in the gym as part of the regular exercise routine. Here's some information about some of these exercises:
Exercises for Flexibility and Mobility
Some exercises have been developed to increase flexibility and mobility of the feet and these exercises are as follows.
1) Toe raising, pointing and curling: This exercise consists of three stages, helping to strengthen all parts of the toes and toes. To do this exercise the following should be performed:
• Sit on a flat chair and place the feet flat on the floor
• The heels should be lifted while the toes are held on the floor, only the toes and balls should be standing on the floor
• The heels should be held in this position for 5 seconds before lowering the
heels. toes are pointed so that only the tips of the big and second toes touch the ground
• Stop in this position for 5 seconds before lowering.
• In the third stage, the heels are raised and the toes curl inward, so that only the fingertips touch the floor. This position should be paused for 5 seconds as in others.
• Flexibility and mobility should be improved by repeating each stage 10 times.
2) Stretching the big toe: It is important to keep a wide range of motion on the big toe. This exercise has three stages and is designed to relieve and relieve pain in the toes stuck in the shoe. The following shall apply to the exercise:
• Must sit in a straight chair, feet should be put into place in a straight line
• should be brought forward from the left foot to rest on the right thigh
• Using fingers, thumbs up, down and to be stretched slightly since
• 5 seconds should be thick at this location.
• Repeat this movement 10 times before moving to the other foot.
Exercises can help to increase the strength of the feet. The following exercises can be performed to increase the strength of the feet:
1) Toe spread: The fingertip has been developed to improve control over the finger muscles. Depending on the comfort, it can be done on both feet at once or on alternative feet. To do this exercise, you should:
• Sit on a chair with your feet gently resting on the floor with your feet flat
• This movement must be repeated 10 times.
• After a little strength, the same movement should be tried again by passing a rubber band around the toes. This provides resistance and makes exercise more difficult.
2) Foot flexing movement: Foot curls
form the flexor muscles of the toes and feet , which increases the total strength. To do this exercise, you should:
• Sit in a flat chair, place your feet flat on the floor
• Place a small towel in front of the foot with the short edge facing
the foot • Place the toes of a foot on the short side of the towel. One should try to pull the towel between his toes and pull it towards himself. Before moving to the other foot, this exercise must be repeated five times.
• To make this exercise more difficult, the other end of the towel can be pressed with an object.
3) Stone collection exercise: The stone collection exercise is designed to increase the strength in the muscles under the toes and toes. To do this exercise, you should:
• Sit in a flat chair, place your feet flat
• An empty bowl and a bowl of stone large enough to take (with a toe) should be placed on the floor in front of
the feet stone should be removed and placed in the empty container.
• Repeat using the other foot.
4) Sand gait: Walking barefoot in the sand is a great way to stretch and strengthen your legs, calves. This is generally a good exercise, because the soft texture of the sand provides a physically challenging walk. To do this exercise, you should:
• Start with a beach, desert or even a volleyball court
• Remove shoes and socks
• Walk for as long as possible. In addition, these distances should be increased slowly over time to avoid overloading the muscles in the feet and calves.
Exercises for Pain in the Feet
Some of the exercises can provide relief from pain and these exercises are as follows:
1) Foot lengthening: Foot lengthening is useful in the prevention or treatment of plantar fasciitis, causing pain in the heel while walking and difficulty in raising the toes. To do this exercise the following should be performed:
• Sit on a flat chair and place your feet flat on the floor.
• Place the left foot on the right thigh.
• Pull your toes up to the ankle. A feeling of tension should be felt around the foot and the heel cord.
• Wait 10 seconds in this position.
• Massaging the foot belt during stretching relieves tension and pain.
• This exercise should be repeated 10 times per foot.
2) Golf ball pickup: Putting a golf ball under your feet can help relieve the discomfort in the arches and relieve pain associated with plantar fasciitis. To do this exercise the following should be performed:
• Sit on a flat chair and place your feet flat on the floor.
• A golf ball or other hard, small ball should be placed on the ground next to the feet.
• A foot is placed on the ball and moved downwards by pressing it comfortably. The ball should massage under the foot.
• It should be continued for 2 minutes and then repeated in the other foot.
• If there is no suitable ball, a frozen bottle may be an alternative.
3) Achilles stretch: Achilles tendon is a cord that connects the heel to the calf muscles. It can help with foot, ankle or leg pain to remain easily stretchable and strong. To do this exercise the following should be performed:
• The face is leaning against the wall and the arms are raised so that the palms are leaning against the wall.
• One knee is placed back by keeping the knee straight, and then the knee of the opposite leg is bent.
• Both heels are kept flat on the floor.
• Push the hips forward until the Achilles tendon and calf muscles feel tension.
• Press and hold for 30 seconds before changing sides and repeat three times on both sides.
• For a slightly different tension, bend the back knee and push the hip forward.
Foot Health and Safety Tips
Precautions should be taken to keep the feet intact and healthy, including the following:
• A thorough warm-up routine should be completed before exercising •
Wear support shoes for daily activities and sports
• Replace shoes when worn • Slow
power to condition the feet and ankles and flexibility should be captured
• especially when running on uneven surfaces should be avoided and should attempt to run uphill
• the body needs rest and activities should not overdo it.
• Risk of injury by resting and receiving appropriate treatment should be avoided
Keeping your feet and ankles healthy is always a good idea. The above exercises can help alleviate existing pain, prevent discomfort, and reduce the risk of injury.
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