When it comes to working out, most people forget to focus on the two most essential parts of their body - the feet. They start working on their core, upper body, and lower body but tend to avoid their feet. But, foot health is equally or even more critical, as feet maintain our body balance, make us stand, walk, and run.
For having healthy feet, we need regular foot exercises. Along with it, selecting the best shoes for your feet is similarly essential, as it makes feet more protected from injuries, provides support to make walking and running more comfortable.
Here are the best 5 feet exercises.
- Toe Raise, Curl, and Point: This exercise contains three stages and helpful for all parts of the toes and feet.
Step 1: Sit on a chair, and keep your feet on the ground.
Step 2: Raise your heels, keeping the toes attached to the floor. Keep raising the heels until the feet balls remain on the floor.
Step 3: Keep this posture for five seconds, and lower the heels.
Step 4: In the second stage, raise your heels and keep the toes attached to the ground. The tips of the second and big fingers should touch the floor surface.
Step 5: Holding this position count 5 seconds.
Step 6: In the third stage, you need to curl your toes inwards and raise your heels. Hold this position for 5 seconds
Step 7: Practice every stage ten times.
- Big Toe Stretch: This exercise also encompasses 3 stages and helps in relieving pain arrived due to wearing tight shoes.
Step 1: Sit straight on a chair, keeping your feet on the floor.
Step 2: Put your left foot onto your right thigh.
Step 3: Use your hand for stretching your big toes to both sides, up and down.
Step 4: Hold this position and count 5 seconds.
Step 5: Practice this exercise 10 times for each foot.
- Toe Splay: Toe Splay is exceptionally useful if you want to increase the strength and control of toe muscles. You can perform it on both of your feet at the same time, or do it on alternatively.
Step 1: Here as well, you need to sit on a chair with feet on the floor.
Step 2: Spread your toes as far as you can, but don’t strain them. Be in the position for 5 seconds.
Step 3: Perform this motion ten times.
Step 4: After doing this for a few days, you can try it using a looping rubber band around your toes. The resistance of the rubber band will make the exercise more challenging for building up more strength in your muscles.
- Toe Curls: Toe Curls are also designed for building up flexible toe and feet muscles. It also provides the necessary strength.
Step 1: Sit on a chair, and place a towel on the floor in front of you. The shorter side of it should be facing to your feet.
Step 2: After placing the toes of your one foot, aim to grip it between your toes and pull it towards yourself. You should perform this exercise 5 times for each foot.
Step 3: You can make this exercise more challenging by placing weight at the opposite end of the towel.
- Marble Pickup: For strengthening the muscles under your toes and feet, Marble Pickup is one effective exercise option.
Step 1: Sit on a chair, and keep two bowls in front of your feet. One bowl should be empty, but another should have a few marbles in it.
Step 2: Pick up marbles from the bowl for placing them in the empty one.
Step 3: Repeat for another foot too.
Feet are those parts that transfer your body force to the ground and are the foundation of your entire body. And these are the few best exercises you can practice every day if you need your feet to become stronger and flexible.