At some point in our lives, we’re going to have some foot and ankle pain. If you have foot pain, here are 7 Feet Exercises for Strength and Mobility!

 

To keep our feet strong and healthy, it’s best to be proactive and let us have some regular exercising and stretching. Doing so will help you increase the motion in the feet and will further strengthen it. Here at Local NYC we bring you health & fitness articles that we believe will help you live a more healthy life!

 

So, let’s dive into how you can start living a more pain free life now.

 

7 Feet Exercises for Strength and Mobility

 

We have rounded some simple and easy to follow feet exercises that you can follow in the comforts of your home.

 

Feet Exercise for flexibility and mobility

1. Toe raise, point and curt

Instructions:

  • Sit on a chair and have your feet flat on the floor.
  • Keep your toes on the floor and raise your heels. Hold this position for five seconds.
  • Raise your heels and point your toes on the floor until only your big and second toe are touching the floor. Hold this position for five seconds before lowering your heels.
  • Raise the heel and curl your toes inwards until only the tips of your toes are touching the floor. Hold this position for five seconds before lowering your heels.

2. Big Toe Stretch

This exercise is straightforward to follow. This is done to widen the range of motion of your big toe.

Instructions:

  • Sit on a chair and have your feet flat on the floor.
  • Bring your left foot to your right thigh
  • Using your fingers, stretch your big toe in an up, down and side by side motion.
  • Remain in this position for 5 seconds.
  • Do this 10 times before switching to another foot.
  • Follow step number 3 for your right toe.

Feet Exercises for Strength

3. Toe Splay

This toe exercise will help you improve controls and strengthen your toe muscles. You can do this exercise with both feet at once or alternately, depending on your preference.

Instructions:

  • Sit on a chair and have your feet gently resting on the floor.
  • Spread your toes apart as far as you can but without straining it.
  • Hold the position for 5 seconds.
  • Repeat 10 times.
  • You can use a rubber band to provide resistance if you believe that your toes have gotten stronger.

4. Marble Pick Up

This exercise is challenging and fun at the same time. This is designed to improve the strength of muscles on the underside of your toes. It also improves grip and control.

Instructions:

  • Prepare an empty bowl and some marbles. (20 is a good start).
  • On a chair, sit up straight with your feet flat on the floor.
  • Pick marbles using toes in one foot and place it in the empty bowl. Once all the marbles are in the bowl, repeat instructions and do it again using the other foot.

5. Sand Walking

Did you know that walking barefoot in the sand can help you strengthen your feet and calves? You can do this on a beach, desert or a volleyball court. This is a good exercise because the sand’s texture can force you to exert more effort during the walk.

Instructions:

  • Head to any place with sand (beach, desert, sandy volleyball court).
  • Remove shoes and socks.
  • Walk barefoot as long as you can.
  • Increase your distance as you progress. Do not push yourself too hard to avoid overusing your feet and calves.

Feet Exercises for Pain

6. Toe Extension

This exercise is used to prevent or treat a condition called plantar fasciitis wherein you experience pain in the heel when walking and you are having difficulties raising your toes.

Instructions:

  • Sit on a chair and have your feet flat on the floor.
  • Place your left foot on your right thigh.
  • Pull up your toes toward the ankle. You can feel the stretch at the bottom of your foot and in your heel cord.
  • Hold this position for 20 seconds.
  • You can also massage the arch of your foot for more comfort.

7. Golf Ball Roll

This exercise can help relieve discomfort in the arches and ease the pain.

Instructions:

  • Sit on a chair and have your feet flat on the floor.
  • Place a golf ball near your feet.
  • Lay your foot on the ball and move it around, pressing on areas where you feel discomfort.
  • Continue for 2 minutes.
  • Do this on the other foot.

7 Feet Exercises for Strength and Mobility

 

These foot exercises are straightforward to make so incorporate these in your daily home workout routine! For more health & fitness guides be sure to visit Local NYC often!

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