5 foot-strengthening exercises

Although we think of the foot as a sturdy foundation for a person’s standing position, it is really “built” for movement and greater adaption on various types of terrain. It is the sole bodily part that is consistently in touch with the ground (when standing, sitting, lying down).

No muscle group should be avoided while you are healthy and free of any health issues, and this goes double for your lower limbs and feet. Instead, it would be better to use these muscles every day.

The foot is the foundation of our standing, walking, and moving; it carries our complete weight and is essential to executing numerous exercises. Despite this, foot muscles are frequently overlooked in training.

You may perform a few straightforward workouts every day. You may execute them standing up, which will put a heavier weight on your feet, or sitting down, which will put a less stress on your feet, depending on your capabilities. We’ll also go through a variation of exercises that put little stress on the feet.

Exercise 1

Leaning on your fingers is the most fundamental exercise that might be beneficial for you. Lean on one leg while standing upright. The free (other) leg should be in a ballerina stance with the toes pointed toward the floor. Lightly lean on that leg while maintaining the position for at least 15 seconds. Verify if the other leg is still stable for you. Open your toes and gently reposition the same foot. At least five times, alternately open and close your toes. Repeat with the opposite leg.

Exercise 2

You need one aid—a ball—for the second exercise. Roll the ball along the length of your foot while standing up straight. This works the foot muscles while also massaging them. The pressure of your feet on the ball can be reduced by performing the exercise while seated.

If you are unable to support your foot but would still like to try the exercise, ask a family member to give your feet a gentle massage. A few minutes of foot massage each foot are sufficient.

Exercise 3

Stretching the calf muscles, which are related to the tendons and muscles of the foot, might occasionally be beneficial.

To make it simpler, place your feet a few millimeters apart in front of a wall, and place your hands on the wall for support. As high as you can, lift your heels, and then hold them there for a few seconds. Bring your heel down to the floor gradually. Several times during the day, repeat.

Exercise 4

Place the sock on the ground and attempt to pull it off the surface while standing on one foot’s toes. Not just with the toes, but also with the crease between the toes and the foot, fish the sock. You may also utilize additional items to recover, especially later when you can add some smaller, more difficult-to-pick-up (spongy or plastic) objects off the floor with your foot objects (eg a pencil). For 10 seconds, hold the lifted sock (or other object) in the air. Then, drop it and repeat the exercise 10 times.

Repeat the exercise with the other foot after that.

Exercise 5

Lean to one side. Use your glutes to raise your higher leg into the air. Perform the motion 20 times without crossing your upper leg over your lower leg. With each leg, perform three sets.

N.D.
28.10.2022.