Our feet move us around all day, yet we less often care about what we wear, the surfaces we walk on, and when it comes to self-care, the feet get the least attention. Most people have experienced one kind of foot problem, and it impacts on your health and the quality of your life. Unfortunately, you are likely to suffer social, physical, and psychological afflictions because of foot dysfunction. Be a good friend to your feet, avoid harmful habits, and promote foot exercises for happy, healthy feet.
They keep the feet strong, improve their flexibility and overall health. The muscles at the feet and ankles provide support, and regular exercising and stretching ensure healthy, strong muscles. The exercises keep you strong and in motion for long. Most exercises do not require complicated equipment and they can be done at home as a routine.
Toe raise, point, and curl
Step 1: Sit up straight with the feet flat on the floor, then raise the heels and keep your toes on the floor. Let the balls of the feet remain on the ground and hold the position for at least 5 seconds before lowering them.
Step 2: Raise the heels and leave the tip of the toes touching the floor. Hold for 5 seconds and lower the feet.
Step 3: Raise the heel and curl the toes inwards, and the tips of the toes remain on the floor and hold of five seconds. Repeat each for about ten times to build mobility and flexibility.
Foot Drop Exercises
Foot drop is the inability to raise the feet due to paralysis and nerve weakness. Foot drop is not a condition, but it can be a symptom of a foot condition. Foot drop can cause one to drag their toes when walking because it is difficult to lift the front of your foot. The underlying condition causing foot drop must be treated to improve foot motion. The exercises strengthen the muscles of the lower foot, and ankle and improve the foot drop condition.
Sit on the floor with both legs in front of you straight. Then loop a towel or an exercise band around the foot and hold the ends. Pull the towel towards your body hold for 30 seconds, then stop. Repeat this exercise three times.
Plantar Fasciitis Exercises
Plantar fasciitis is common with people who engage in physical activities and pregnant women because of increased pressure on the plantar fascia ligament, causing inflammation and pain. Plantar fasciitis stretches help soothe pain on the feet.
- While sitting up straight, roll the foot back and forth over an ice-cold can or a frozen water bottle. Roll each foot for one minute and switch to the other foot.
- Cross one leg over the other. Grab the big toe and pull gently towards you and hold for 30 seconds. Repeat this three times on the same foot before switching to the other foot.
Foot exercises help you maintain happy feet and if you have questions about the right kind of exercise for your foot, reach out to a foot specialist. Feel free to contact our office to make an appointment with our podiatrist. Our foot and ankle doctor, Dr. Ejodamen Shobowale can provide you with the care you need to keep you pain-free on your feet.