Your feet are actually a great window into the aches and pains that impact other parts of your body. A lot of body pain can radiate down to the feet and cause discomfort in your tootsies.
Pain that starts in your feet can have a wide-ranging impact on other parts of your body. In other words, exercises that strengthen your feet and treat their aches and pains can have a profound impact on the health of your entire body. And helping to solve other aches and pains throughout your muscles and joints.
Fortunately, we have a few genius foot exercises that will change that for the better! that you can do right at home to keep your whole body happy.
1- Toe Stretch
This movement helps loosen the plantar fascia on the foot and also relaxes all the ankle and lower leg joints so that walking and standing are much more comfortable. Interlace the fingers of the opposite hand with the toes and pull gently, rolling the ankle into small semi-circles, and then repeat the motion on the opposite side.
2- Arch Massage
This pressure relaxes the tight muscles in the arch, while signaling tight muscles in your hamstrings to relax and release. This improves the flexibility in your legs and hips.
Take your shoes off and roll a tennis ball firmly under your arch while sitting. For a more advanced stretch, try it standing up, putting pressure on one foot at a time.
3- Foot Flex
This exercise strengthens the muscles of the toes, preventing foot spasms, and has important whole-body effects as well. Also strengthen the muscles in your lower legs. This, in turn, strengthens your lower back and lessens lower back pain.
Try flexing your feet by spreading out your toes and arching your toes backwards as much as possible.If your feet can’t do this on their own, use your hands to pull them gently into an arch.
4- Toe Lift
This stretch pulls at the muscle along the side and front of your calf, strengthening your legs and posture over time.
Place your feet firmly on the ground, then lift all your toes up off the ground, without moving your heel or the ball of your foot.
5- Foot Rolls
This stretch mobilizes the ankle joint to reduce pain around the foot. The stretch also extends up the side of the calf and into the knee to reduce joint pain and stiffness in the major hinging joint of the knee.
Stand with your feet flat and parallel. Roll one foot onto its outer edge and rest weight lightly to stretch. Once you’re done with one side, roll over on the other foot and repeat.
This ballet-like exercise is great for more than stretching your feet; it also works by strengthening your lower legs, toning up your core, and improving your balance, also improves muscle pains and backaches.
Stand on your tip toes for 10 seconds, then slowly release back down to standing. Repeat 10 times. You can hold the back of a chair for balance.
7- Toe Tapping
Improving your arch improves your gait and allows you to walk longer distances more comfortably.
Stand flat on the ground and roll in slightly so that your weight rests on your big toes and inner arches. Lift all your toes, except the big toe, off the ground. Now roll to the outer edge and repeat in reverse, leaving your little toes down and picking your big toe up.
This point-and-flex motion is good for strengthening your feet and lengthening your legs, but the muscle contraction will also ripple up to your thighs.
Sit on the ground and stretch your feet out ahead of you. Put your feet together at the heels like you’re in “first position.” Bend your knees slightly, if that’s more comfortably. Then, gently flex your feet to stretch them, then draw both feet into a tight point, while arching your feet. Repeat 10 times.
Curling your toes and releasing them helps to loosen the muscle tension in the toes and the underside of the foot, and can also improve balance and stability.
Plant both of your feet flat on the ground, then scrunch your toes in as tightly as your can. Gently release, then repeat 1o times. If it helps, put a towel under your feet to give your toes something to curl around.
10- Ankle Circles
This exercise is very important for anyone who wants to get in shape and start something, such as running or cycling, and for older folks who have a harder time with balance.
Place both feet flat on the floor and brace yourself against a counter or chair for balance. Lift one foot slightly in the air, point the toe, and rotate the ankle in a small tight circle, then repeat with the opposite foot. Do 10 circles on each side.
Will you give any of these important foot exercises a shot? Let us know in the comments below, and don’t forget to SHARE these clever moves!