Keeping your feet strong and flexible can assist with reducing foot and ankle pain, lessening muscle soreness, improving your overall foot health and keeping you active. Exercises which improve range of motion and help supple up your feet could reduce your chance of getting hurt. Slow and gentle stretches will enhance your flexibility. Strength exercises will give you the opportunity for your muscles to provide better support as well as protection for your foot as a whole.
You can do these gentle stretching as well as strengthening exercises three times per week or as frequently as every day in order to increase your range of motion and strength for permanent foot health and vitality.
If your feet and ankles are aching a lot, if you have any injuries, or if you have arthritis or diabetes, make sure that you check with your doctor or physical therapist prior you start doing any of these exercises. Dependent on your needs, your doctor could add other exercises or take away some of the ones listed here.
Flexibility And Resistance Exercises May Also Assist With Keeping Your Feet Healthy
Exercises which improve flexibility assist with keeping your feet supple and could reduce your risk for injury. Don’t worry at all if your feet have become stiff with age. Studies demonstrate that no matter how old you are, you are still having to improve your flexibility. The simplest way to build flexibility is through slow as well as gentle daily stretches, concentrating on one particular group of muscles at a time.
An example is the toe raise, point and curl
- Sit up dead straight in a dining room chair, with your feet flat on the floor.
- While making sure that you keep your toes on the floor, raise the heels. Stop when only the balls of your feet stay on the ground.
- Maintain this position for a period of five seconds before lowering your heels.
- For the second stage, raise your heels and point your toes so that only the tips of the big as well as second toes are touching the floor.
- Hold for a period of 5 seconds before lowering.
- For the third stage, raise your heels and curl your toes inward so that just the very tips of your toes are touching the floor. Hold this position for a period 5 seconds.
- Build flexibility and mobility by repeating each stage 10 times.
Strength training exercises are those movements in which your muscles work versus some type of resistance, such as weights or exercise bands. Resistance exercises are responsible for strengthening muscles, which, in turn, offer better support as well as protection for the foot as a whole. Exercise bands look a bit like compression bandages however they come in various colours that correspond to the amount of resistance which they provide.
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