Its about time we had some pity on our feet for spending the entire day crammed in a shoe without being able to move freely. Over time, the nineteen intrinsic muscles in your feet become weak. In order to keep them strong and fit, you need to exercise your feet. No, you don’t have to hit the gym for that. There are simple exercises that you can do just sitting on your sofa while watching your favorite TV show.
““ Place small corks between all your toes and apply pressure and try to squeeze them for 5 seconds. Relax and repeat this process 10 times. This exercise is said to be very beneficial for people suffering from toe cramps and hammertoe.
Big-Toe Tug of War
““ Take a thick rubber band and keep the big toes of feet within it and try to pull them away from one another as in the tug of war. When you reach the extreme, hold your feet in the same position for 5 seconds. Repeat 10 times.
““ Place the thick rubber band around the toes of one foot and try to spread your toes trying to stretch the rubber band with your toes. Hold this position for 5 seconds. Repeat the process 10 times.
Golf Ball Roll
““ Place the golf ball or a similar sized rubber ball under the ball of your foot for two minutes. Then move your foot back and forth over the ball. This is said to be a great massaging technique for people with arch pains, cramps and heel pains.
““ Place a small towel or a handkerchief on the floor Try to curl it towards you using only your toes. Repeat this exercise 5 times. If you want to improve on this exercise place some weight on the towel before curling towards you.
““ Place about 20 marbles on the floor. Pick each one with your toes and put it in a bowl. This exercise does wonders for people who complain of pain in the ball of the foot.
““ Walking on the soft moist sand helps massage your feet and strengthen it.
Stretching Exercises for Foot Fitness:
Some of the stretching exercises for foot fitness include:
Gastrocnemius Muscle Stretch:
The steps of this exercise include:
- In order to take support, lean against a wall. This will assist in stretching.
- Now, stoop one of the knees and bring it closer to the wall. Meanwhile keep the other leg straight at the back.
- During the stretch ensure that both the heels are in contact with the ground.
- The toes must be stretched and the back of the foot pointed towards the wall body must be in straight-line. Also ensure that the buttocks do not move or sag into the wall.
- Try to remain in the same position for some time and then leave to relax. Repeat 5-8 repetitions of the exercise.
Soleus and Posterior Tibialis Muscle Stretching Exercise:
Some of the steps of the exercise are:
- For support lean towards the wall. This will also help in stretching; now position yourself in the same way as discussed above for the previous exercise but this time, try to bend your knees slowly towards the wall.
- Make sure you bend your knee till the time pressure is felt at the back of your knees.
- While carrying out the exercise makes sure that your heels are in contact with the ground and toes pointing forward.
- Remain in this position for some time and then leave to relax. Perform 7-10 repetitions of this exercise.
Prolonged Calf Stretching Exercise:
The steps of this exercise are:
- Place the foot on an inclined surface and hold the wall for support. Make sure that the legs and knees are straight and heels touch the ground.
- Now place the ball in between your knees and try to hold it in the same position. You can increase the number of balls in order to increase the pressure on your knees.
- Hold the position for some time and then leave to relax. Perform 5-10 repetitions of this exercise.