Daily foot exercises can strengthen foot muscles, prevent pain, and protect bones. Exercises include stretching, toe spreading, and using household objects for resistance.
There are many types of daily foot exercises that one can perform to strengthen the foot muscles, thus protecting the bones and possibly decreasing and preventing pain. These exercises are usually done barefoot and should be safe for those at any fitness level.
One type of foot exercise is to stretch the feet, ankles, and calves. While sitting or standing, one can place the heel on the floor and flex the foot, pulling the tops of the toes toward the ankle. A towel can be wrapped around the back of the foot for assistance. The toes may also point in the opposite direction as the heel is lifted off the floor.
To stretch the muscles between the toes, one could spread each digit as far apart as possible. While standing, one can try to touch each toe individually, one at a time to the floor, while the rest of the toes are flexed upwards. Each of these poses is usually held for about 10 seconds each, with a short rest between an average of three sets.
After stretching the feet, one can include common household objects to add resistance or a small amount of weight to this routine. A typical foot exercise is called a pull up. The move can refer specifically to a marble pickup, although any object that can be grasped with the toes can be used. In this move, one uses their toes to grasp and move small objects from one stack to another. If there are no small round items, a towel or sock will suffice.
Resistance can be added to any foot stretching exercise to help tone the muscles in your feet. For example, a thick elastic band can be placed on all five toes before one separates the toes, separating them from each other. With a safe wall or piece of furniture nearby for stabilization, you can lift your toes and slowly raise and lower your body. Supporting your own body weight without the restriction of shoes could do wonders for your feet.
A lifting arc is a small movement that may be barely visible, but beneficial. With the ball of the foot and heel placed flat on the ground and the toes pointed, individuals can raise the arch with a slight pull of the ball and heel toward each other. If at any point during an exercise your feet cramp up, rolling the ball of the foot from side to side on the floor should alleviate the problem.
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