When was the last time you noticed and pampered your feet when they were not paining?
Here are 6 exercises for your foot that can be done anywhere.
- Toe Taps
This exercise is exactly as it sounds. You must tap the toes, taking one foot at one time. Act as if you are waiting for something very impatiently.
2. Short Foot
You can focus on the IFM with this exercise. Sit on a flat surface with your feet flat. Do not flex your toes but try and pull your big toe towards your heel. If you are doing this exercise correctly then your arch will look like a dome. It is a subtle exercise. Hold the position for five seconds and then release.
After you are doing this exercise perfectly, you can try doing it while standing instead of clawing with your toes.
3. Toe Isolation and Spreads
Keep your heel on a flat surface and lift the toes while spreading them as apart as you can. Return your toes back to the floor while they are still apart.
Now lift your thumb toe and do not grab the floor with other toes. Now, put your big toe back on the surface and lift the rest of the toes. After you master this exercise, try to lift each toe separately. It is a challenging exercise so it may take some time for you to master it.
4. Heel Raises
For low raises, lift and hover the heels a couple of cms off the surface. Stay in that position for 3-4 seconds and then lower them to the ground.
For high raises, lift on your feet’ balls. Raise as high as you can go without letting your feet fall towards the big toe. Try getting into a line with your smallest toe finger.
You can do this exercise while standing or sitting. Eventually, you can try doing this exercise while standing on one leg, holding something if you need support for balance. You must focus on your feet’ muscles even though your calves will be the ones doing the work.
5. Toe Grabs
You can easily do this exercise by picking things using your toes. You can use a golf ball or a tissue ball for this exercise. Anything light and small will work. Make sure your heels stay touching the ground. Use the big toe and the toe finger next to it one time and then use the other three toes to pick up something else. It is normal for your foot to cramp during this exercise.
You can also do this exercise by laying a towel on a flat surface. Gather it using your toes by pulling it towards you an inch at a time. You can do this easily on surfaces without a carpet.
6. Single Leg Balance
This is a simple exercise. Stand using one foot. If you cannot maintain a balance then keep the big toe of the other foot on a surface and hold something to stay upright. If you want to make it more difficult, you can try doing this exercise on sand or a wobbly surface.