As we go about our daily lives, we often underestimate the importance of foot strengthening exercises. Our feet are the foundation of our body, supporting us as we stand, walk, run and even just sit. It is crucial to keep them strong and healthy in order to prevent injuries elsewhere in the body.
The foot is an intricate part of the body, consisting of 26 bones, 33 joints, 107 ligaments and 19 muscles! Here are a few simple daily exercises you could do to bullet proof those feet, prevent injury and reduce the risk of falling.
Pick up a towel with your toes
This exercise helps to improve the flexibility and strength of the intrinsic muscles in your feet and toes. Simply place a small towel on the floor and use your toes to grip and lift it off the ground. Repeat as many times as you like.
Big toe raises
This exercise helps to strengthen the muscles that control the movement of your big toe, which is important for maintaining proper balance and stability. Sit or stand and place your foot flat on the ground. Then, try to lift just your big toe off the ground while keeping the rest of your toes in contact with the floor. Hold this position for a few seconds before lowering your big toe back down. Repeat this movement several times on each foot to improve the strength and coordination of your toes.
Conversely, you can also work on raising your other toes while keeping your big toe on the ground. This exercise helps to strengthen the muscles that control the movement of your smaller toes, which are often neglected in traditional exercises.
Heel raises
Heel raises help to strengthen the muscles in your calves and improve ankle stability. Start by standing with your feet hip-width apart and slowly lift your heels off the ground as high as you feel able. Hold this position for a few seconds before lowering your heels back down. Repeat this movement several times. If you feel particularly unsteady then very gently and lightly rest your fingertips on a surface such as a kitchen work top. This very light touch will help the body to feeling more stable. As you improve try to do the calf raises without any touch.
Arch raises
These target the muscles in the arch of your foot to improve stability and support and keep a healthy medial arch. The medial arch is one of the three arches in the foot, that most people are aware of as it is more noticeable when it ‘drops’ creating a flat foot appearance. Trickier to describe but the aim is to keep your foot in full contact with the floor whilst gently lifting up the medial arch.
One leg balance
To improve your overall balance and reduce the risk of falling whilst also strengthening the ligaments in your ankles, knees and beyond, try standing on one leg, ideally for 30 to 60 seconds, but start with what you are capable of even if that is 10 seconds. Every little counts! Very much like the calf raises you can use a light touch on a surface if you feel you need something to help steady you at first and then as you improve you can remove the light touch. We often recommend people try this when they’re brushing their teeth as it’s a good way of getting an exercise in without taking time out of your day!
These exercises can be done throughout the day, even when you’re watching tv or on the phone, so shouldn’t be too time consuming but can really benefit the health of your feet. Don’t forget to show your feet some love with these essential exercises. Your body will thank you in the long run.
The team here at walnut grove offers a wide range of services to support both your physical and mental health. Treatments, therapies, exercise, massage, advice and much more are just a call a way. Do get in touch if you’re feeling a little under par and are not sure what help you need, together we can work out what will help you feel better, inside and out.
