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5 Exercises for Healthy Feet
When we think about exercising, we usually picture working out our core, arms and legs – but we often neglect one of the most important areas for keeping us mobile…our feet! Maintaining good foot health is vital for keeping us comfortable and active in our daily lives. But it doesn’t stop there. Exercising your feet can also help to reduce the risk of injury, meaning you can train consistently without injury hiccups interrupting your schedule. So, to help you on the road to optimum foot health, discover five of the best exercises for healthy feet below.
What are some of the best exercises for healthy feet?
1. Toe extension
Do you suffer with plantar fasciitis? If so, adding these simple feet exercises into your daily routine could help ease some of your discomfort, and even prevent you from getting the condition in the future. The steps involved in the toe extension exercise are as follows:
- Sit on a chair with a straight back, and place your feet flat on the floor.
- Lift one of your feet and position it on your opposite thigh.
- Next, grab your toes on the lifted foot and gently pull them towards your ankle – you should now feel a stretch along the sole of your foot and in your heel cord.
- While doing this, use your other hand to massage the arch of your foot and then hold it for 10 seconds.
- To make the most of this exercise, repeat on each foot 10 times.
2. Achilles stretch
One of the best feet exercises for added flexibility is the Achilles stretch. If you exercise frequently, your Achilles tendon can sometimes become inflamed, making it hard for you to move your feet without discomfort. But fortunately, this stretch can keep your ankles nice and flexible and therefore prevent foot, ankle and leg pain further down the line. Also known as the runner’s stretch, here’s what you’ll need to do:
- Standing up, stretch your arms and place your palms directly on a wall.
- Put one foot behind you (keeping your knee straight) and gently bend the knee on the leg closest to the wall.
- Shift your footing so that both heels are placed firmly on the floor and then slowly lean forward until you feel a stretch in your Achilles and calf muscle.
- If you feel you can stretch a little more, adjust your stance again but remember to keep your heels on the floor.
- Stay in the stretch for 30 seconds on each side and repeat three times per leg.
3. Golf ball rolls
Looking to try the best exercises for flat feet? Try doing the golf ball or tennis ball rolls. This exercise is super easy but super effective at correcting fallen arches and reducing foot pain. Just follow these simple steps:
- Sit down in a chair with a straight back.
- Place a tennis ball or a golf ball under one of your feet, starting directly under the arch.
- Sit tall with a straight spine while you gently roll the ball back and forth under your foot.
- Spend between 2-3 minutes on each foot.
- Repeat as necessary.
4. Point and flex
Do you suffer with pain from swelling? The point and flex is one of the easiest exercises for swollen feet and ankles that can help improve circulation and reduce pain. All you have to do is:
- Get comfortable in a seated position, either on the floor or on a chair.
- Extend one leg outwards and away from your body (only a few inches off the floor if you’re sitting in a chair).
- Ensure your back is straight and your arms are at your sides, then point your toes forward and away from your body.
- Hold the point for five seconds before pointing your toes to the sky and moving your heel away from your body.
- Hold for another five seconds, and then repeat 10 times on each foot.
5. Toe curls
Looking to improve the general strength of your feet? One of the most effective exercises to strengthen your feet is toe curls. Just grab a chair and a towel and repeat these instructions:
- Sit with a straight back on a chair, with your feet flat on the floor.
- Lay a small towel right in front of your feet, with the shorter side facing towards you.
- Starting with one foot, try to grasp the towel with your toes and bring it towards yourself.
- Repeat five times and do the same on the other foot.
And that concludes our top five exercises for healthy feet! Just remember to check with your doctor prior to completing these exercises. To boost your foot health further, invest in yourself and discover podiatrist approved footwear from Shuropody for everyday support. Browse our men’s footwear and women’s footwear online.