So, when we’re doing any type of physical activity, they are the hardest working body part, because they back every movement. Proper care of the feet can help in the prevention against back, hip and knee pain.
Did you know that Acupressure has been a part of the ancient Chinese medicine for more than 5,000 years? Well yes, and the experts say that by putting a good amount of pressure on certain points on the body it can help you relieve stress, stimulate the function of different organs and treats some health conditions. It works the same way as acupuncture, but here we use our fingertips instead of needles.
THE FOLLOWING 5 EXERCISES WILL HELP PREVENT PAIN, STRENGTHEN YOUR FEET, AND IMPROVE YOUR BALANCE.
- Toe Presses
Here’s what you need to do – first, you need to warm up your leg muscles before starting any exercise. A great way to warm up and relax your feet is toe presses. It’s very simple – while standing, slightly bend your knees then grip the floor with your toes. Hold in that position and count to three. Repeat this exercise three times a day doing 10 sets each time.
- Toe Walking
Note: you should know that this exercise can be done by anyone! And no, you don’t have to be a ballerina. Toe walking strengthens the toe muscles, the muscles around the balls of your feet, and ligaments. Here’s what you need to do – you just have to stand on your tiptoes and move forward for 20 seconds. Then rest 10-15 seconds and walk again 5 more times. For better outcome, do it twice a day. You’ll be amazed by the results.
- Ankle circles
You should also know that the ankle’s mobility and flexibility are also very important for you and your feet. Usually, the overload of the body is a reason for tight and restricted ankle, which results in muscle and joint pain. Also, back, hip, and knee pain can be caused by tight muscles. Here’s what you need to do – first, you need to lie on the back and extend one leg overhead. Then, you need to rotate clockwise the ankle of the extended leg and count to 10. Switch legs and make a repetition with your other leg. You should do this exercise every day!
- Resisted Flexion
Resisted flexion – thee experts say that the target of this exercise is the small foot muscles, which have a responsibility to maintain balance. And, you should also know that this exercise can help you to tighten your muscles and prevent the injuries. Here’s what you need to do – first, you need to sit on the floor, straighten the feet in front of you and wrap an exercise band around the bedpost. Then, put the band on the top of your feet and lean backward in order to tighten the band. Then, you need to band the foot backward and keep this position for 5 seconds. Make a break, and repeat 10 times more. And trust me – you’ll be amazed by the results!
- Toe Pencil Pickups
To be honest with you, I really think that this exercise is very simple and easy – but extremely effective and beneficial. Here’s what you need to do – just place a pencil on the floor and lift it off the floor. Keep it for 10 seconds then you can release it. You need to make 5 repetitions for both feet. We really hope you find this article helpful and don’t forget to share it with your friends and family. Thank You and have a good one!