The feet are part of our body that is often neglected. There are many people that are not aware of their importance and the great contribution to our overall health. In fact, the feet are the foundation of our body. It is of utmost importance to keep them healthy so we can maintain the rest of our body healthy.
Are you familiar with the term “gait”? It refers to the complex cycle of walking which begins from the feet. In other words, no matter if you are walking, running, or performing any other daily activity, your feet are supporting the body weight. Maintaining our feet healthy will prevent back, hip, and knee pain.
So, keep reading and find out more how to prevent and relieve back, hip, and knee pain!
- Toe Presses
Before starting any form of physical exercise, it is very important to properly warm up your feet. Toe presses can promote relaxing moving and can effectively warm up your feet. You should bend your knees while standing, grip the ground with the toes, hold this position for 3 seconds, and then release. Do a set of 10 repetitions, 3 times a day.
- Toe Walking
Toe walking is an excellent way to strengthen the toes muscles as well as the muscles and ligaments found around the balls of your feet. Stand on the tiptoes and walk forward for 20 seconds. Rest for 15 seconds then repeat the exercise 5 times.
- Resisted Flexion
This exercise is for the small muscles in the foot. By strengthening these tiny muscles, you will be able to maintain balance. Sit on the floor with your feet straightened out in front of you. You should wrap an exercise band around a chair and put the band on the feet. Sit on the floor and slide back until you feel the tension in the band. Then, bend the foot backwards and hold for 5 seconds. Perform 10 repetitions.
- Ankle Circles
The mobility and flexibility of the ankles are extremely important. If they are restricted and tight, this can cause joint and muscle pain. Moreover, it will lead to back and knee pain because our body will need to compensate for their weakness. Put your back on the ground and extend one leg of the head. You should rotate your ankle clockwise for 10 seconds then rotate ankle of the same, extended leg counterclockwise. Make sure to switch legs then repeat the procedure once again.
- Toe Pencil Pickups
This exercise is very easy. All you need to perform this exercise is a pencil. You should stand in front of the pencil. Grab it using your toes and raise it from the floor. Hold for 10 seconds then you can drop it. Do 5 repetitions with each foot.
You will need only 15 minutes to perform these exercises. In order to get the best results, make sure to perform them in succession of each other every two to three days.
These exercises will take about fifteen minutes of your time. For optimal results, do them in succession of each other every two to three days.