Posted on June 29, 2007 in Foot Care Tips
Regular foot is extremely important exercise that helps your feet to come firm with the day-to-day activities. To mention in detail, there are about 19 basic muscles in the feet. Out of them, about 18 are attached to the toes. Especially in case of the people who keep wearing shoes for a long time in the day, the toes are not able to move freely. As a result the feet become weak and vulnerable. Foot exercise comes in here for the rescue of your feet. The more exercise you do with your feet and toes, the better and stronger, they will become.
Here are some of the exercises that you should make part of your daily routine:
Ankle Pumps
Move the foot up and down in a rhythmic manner by abridging the calf and shin muscles. Do this exercise at regular time intervals for about two to three minutes in a day.
Towel Curls
Put a small towel on the floor and curl it towards you with just the toes. Do this increase with increased resistance levels by keeping your weight on the end of the towel. Relax for some while and start again. Do the process at least five times.
Toe Raises, Toe Curls
Do each position and hold for about 5 seconds. Repeat the act about 10 times.
Big Toe Pulls
Put a thick rubber band about both big toes. Pull the big toes off from each other. Hold in this position for about 5 seconds. Repeat them for around 10 times.
Toe Pulls
Put a thick rubber band around all of your toes and spread them. Be in this position for a few seconds. Do the same act for about 10 times.
Toe Squeezes
Put small corks in between your toes and compress them for some seconds. Do the act for at least 10 times.
Marble Pick Up
Put 20 marbles on the surface. Start picking up one marble using your toes at one time and keep it in a bowl. Finish by keeping all the 20 marbles.
The golf ball roll
The golf ball roll is to roll a golf ball under the ball of your foot for about two minutes. It is a great way of doing massage on the bottom of your foot. It is best applicable for the people who have plantar fasciitis, i.e. heel pain syndrome, cramps or strain.
Sand walking
Sand walking is the best exercise for your foot. It is suggested that when ever you get the opportunity to be near the sand, just take off your shoes and begin to take walk on sand at the beach. Sand walking not only provides a great massage to your feet, it also strengthens your toes and gives overall foot conditioning.
Tough there are a good number of foot exercise that medical professionals recommend, you should do the ones that your orthopaedic surgeon and physical therapist recommends you. He or she may tell you that you should exercise about 20 to 30 minutes at the regular intervals of days, if not daily.
» Filed Under Foot Care Tips
December 5th, 2007 at 8:15 pm
hey i have club foot and i need some excersizes if u hav some for me plzz emaile me at puppupgirl_77@yahoo.com