12 best exercises for keeping your feet healthy04. 07. 2022.
1. The first and most basic activity that you should try is leaning on your fingers. Stand firmly on just one leg. Put your free (second) leg in a ballerina stance (toes to the floor), bend your fingers as far as possible, and lean back slightly on this leg for at least 15 seconds. Make sure you are stable before doing anything with your other leg. Then open your fingers and slowly lean on your other foot. Alternate the opening and closing of your fingers at least 5 times, then do the same exercise with your other foot.
2. Put your entire weight on one leg and raise your chest upwards, with your feet hold firmly on the ground. Plant your toes into the ground whilst holding your other fingers above the ground, then elevate your toes to unite with the rest of your fingers. Repeat the exercise 5 times.
3. While standing on one leg, roll a ball, bottle, or any other rolling item along the entire foot, not only to massage a whole foot but also to engage all muscles. This activity can be very enjoyable as it stimulates your senses.
4. Stand upright, place a sock or towel on the floor, and attempt to catch and raise the object from the floor and to move it from one location to another. Attempt to grab the sock using the folds in your feet, and not just using the space between your toes. You may also try out this exercise from a sitting position to lessen the aggravation of retaining balance that we deal with while standing. If you are unable to rely on your feet and heavy objects to accomplish this exercise, we recommend that you try the sitting alternative. You can use other things to pick up from the floor, especially later you can add some spongy and plastic (smaller) objects that are more difficult to pick up from the floor foot (ex. pencil). So, raise a sock (or other object) and hold it in the air for 10 seconds before lowering it and repeating 5 times. Then, using the other foot, repeat the exercise. It is sufficient to repeat the exercise 10 times with each foot.
5. To massage your feet, you can use a massage roller, which is extremely functional. The roller has prickly protrusions. This allows you to massage while also activating the muscles in your foot. The same exercise can be done from sitting positions with your feet on the ball/roller to alleviate pressure. If you can’t lean on your foot but still want to try out this exercise, please ask someone in your household to massage your feet for you using the roller. A few minutes are enough to massage anyone’s feet.
6. Lie on your back. Raise your feet towards your face and stretch in the opposite direction (towards the ground). Make sure your legs are firm and properly stretched out. Stretch your feet, directing fingers away from yourself, and stretch in the opposite direction. Those who have more sturdy feet can do this work out from an upright position as you would engage the rear sides shins more. Movement should be repeated 20 times. This is one exercise that you may do while sitting, depending on the intensity and duration of the exercise, and it also functions as a stretching exercise.
7. In the same position, twist your feet inward and outward. A similar practice is to circulate the feet, first on one side and then on the other. Each position must be held for several seconds before resting. Perform the exercises numerous times, progressively increasing the number of repetitions until you reach 10 (or as many you can).
8. Exercises you can while standing – walking on your fingers for several seconds, walking on just your heels and keeping your fingers raised, then using your fingers to raise yourself onto an elevated platform. You can alternate the leg you use to raise yourself.
9. Sit in a chair, cross your legs, and hold one foot with the opposing hand. Spread out your fingers and hands between your foot fingers. Repeat with the other legs. So, you stretch the muscles on your foot using your fingertips. It may be difficult at first because our fingers are not used to such motions, but don’t be discouraged.
10. While standing in an upright position, place your right leg behind you, lean back on the right foot’s fingers, and push them on the floor, with the heel inclined upwards. Arched feet will become constricted and will form a crescent. Make a full circle with your foot while the fingers stay on the ground. The activity is carried out in both directions. Then switch legs and repeat. This exercise increases blood flow and energy in the feet, which improves flexibility and aids in general balance.
11. Squat with your hands to your sides, beneath your shoulders, and sit on your heels. Get up using your feet fingers, then back down on your heels and repeat this ten times. As a result, you will stretch and strengthen muscles and joints in your feet, stabilize your leg, and maintain ankle and joint mobility.
12. How do tendons and muscles work? Feet are linked to muscles in the shins, and sometimes straining that section of the legs can help. Stop in front of the wall so that your feet are several millimeters apart and support yourself with your hands on the wall to make it easier. Raise your heels from the ground and hold many seconds. Slowly place your heel back on the floor. Repeat many times throughout the day.
Most common errors and how to rectify them:
1. Leaning on the outer edge of the foot
Focus on distributing your weight on your thumb, respectively the portion of feet where thumb begins.
2. Leaning on the top of the thumb rather than the base thumb
People who wish to make good contact with the floor often press their top thumb and sizzle thumb against the base. The problem with that is that we are reducing potential force when doing this and reducing surface support.
Correction: Concentrate on pressing against the floor with the base thumb, or in the middle of the thumb, where it is “the thinnest.”
3. Lowered foot height
We’re losing contact with the outside bases of our feet (at our pinky finger). We also don’t have an arch in our feet. Lowered feet are frequently the cause of limited dorsal flexions (the distance that the knee that may go forward without lifting heels) or hips that are pushed in front of the body, but there are many more causes.
Correction: Lifting the heels on elevation is the quickest and most effective correction, but in the long run, we must focus on dorsal flexion. Strengthening arches, feet, and preforming movements without softened measures.
4. An excessively large internal arch
It is an error that occurs when the top thumb is driven so deeply into the base that the internal component touching points, particularly at the bases of the thumbs, are separated from the substrates. We’re lowering the potential forces on the surface.
Correction: 1. and 2. are interchangeable.
Whether we stand, sit, or lie down, one area of our feet is always burdened, and under the effect of defective shoes or minor injuries, it can become uncomfortable. You can retain your foot health by choosing great shoes and routinely training at home. Dr. Luigi’s shoes help reduce pain in the legs and feet, especially in people whose jobs require extended periods of standing or walking. Given the characteristics of these shoes, particularly their anatomical shaping, flexibility, softness, comfort, and light weight, they are particularly suitable for patients with limited mobility as well as injuries to the nervous and locomotive systems and can thus be recommended and used medically.
When dealing with health difficulties, it is critical to consult with a medical professional, even more than just one professional to be sure you’re not drawing any conclusions on your own, regardless of how certain you are that you know your own body the best. To maintain a healthy, strong body it is necessary to exercise all muscular groups, feed your body a healthy and varied diet, and provide it with enough sleep and relaxation. Following this way of life, the results will come by themselves, you will feel great, and you will motivate others to join you and improve quality of everyday life.