.5 foot exercises For strengthening, flexibility, and pain relief
Foot pain is no joke. And the worst part is, it can throw off your entire day. Even if your feet don’t hurt when you first wake up, by the end of the day, you could be hobbling home from work and wondering how you’re going to make it through another night in these shoes.
Well, there’s a way out of foot exercises. The right exercises can help not only with pain relief but also with flexibility and strength.
So break out those yoga mats and grab some water because we’ve got some serious moves to practice!
5 foot exercises For strengthening, flexibility, and pain relief
Dorsiflexion foot exercises are designed to strengthen, stretch, and ease pain in the feet. They can be done with or without light hand weights.
To do dorsiflexion with hand weights:
Sit on a chair or bench with your hands at your sides, holding light weights.
Lift both legs off the ground about one inch and hold for 30 seconds.
Lower both legs to the ground and repeat three more times.
To do dorsiflexion without any equipment:
Stand with your back against a wall with arms at your side.
Keep your legs straight and heels on the ground as you lift the front of each foot toward your shin for 30 seconds.
Lower both feet to the ground and repeat three more times.
2. Toe Flexion
Toe Flexion helps strengthen the muscles in your feet. It also increases flexibility, which can help prevent pain from bunions, hammertoes, and other toe deformities.
If you have plantar fasciitis or metatarsalgia, it’s a good idea to talk to your doctor before doing Toe Flexion exercises.
Equipment needed: A small towel or washcloth is all you need for this exercise.
Sit upright in a chair with your feet flat on the floor about hip-width apart. Place a small towel or washcloth on the floor under your feet. Curl all 5 toes down and grab the towel or washcloth with them. Hold for 10 seconds. Relax and return to starting position. Repeat 5 times.
3. Ankle Pumping
Strengthening, flexibility, and pain relief exercises for your feet
If you’re suffering from painful feet, try these ankle-pumping exercises from physical therapist Dr. Matthew James. You can do them anywhere, even sitting at your desk or standing in line.
“These simple exercises are designed to help increase blood flow to the ankles and calf muscles,” says Dr. James. “In turn, they can help reduce swelling and stiffness in the feet as well as strengthen the muscles that support them.”
Step 1: With feet flat on the floor, slowly raise your heels as high as possible and hold for a few seconds. Then slowly lower them back down. Repeat eight times.
Step 2: With feet flat on the floor, rotate your feet outward and then inward so that the top of your foot is flexed toward the ceiling (like you’re making a snow angel). Repeat eight times.
Step 3: With feet flat on the floor, slowly raise your toes as high as possible and hold for a few seconds. Then slowly lower them back down. Repeat eight times.
4. Toe Curls
Strengthening, flexibility, and pain relief exercises for toes
1. Stand with your feet about shoulder-width apart.
2. Reach out to grab a towel with your barefoot.
3. Pull the towel toward you so that your toes curl down to the ground (as if you were trying to pick up something on the floor).
4. Repeat this exercise ten times per foot.
5. Toe Circles
Toe Circles are simple, effective exercises that anyone can do to strengthen their feet and toes, improve flexibility, and relieve pain. All you need is a comfortable place to sit. These exercises can be done at home or in the office!
Sit on a chair with your feet flat on the floor.
Lift one foot off the ground, keeping your leg bent at the knee.
Point your toes out as far as you can and make 5 circles with your foot in each direction.
Repeat these steps for your other foot.
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