Achieving foot health is essential in maintaining the stability and balance of the human body. However, caring for the foot is one area humans often overlook. People tend to ignore the powerful role the foot plays in their mobility. They only care for the foot when they can no longer move freely or feel pain.
That said, if you need to take proactive steps to prevent injury to your feet, this article highlights top foot exercises you can incorporate into your daily life in 2024.
Importance Of Foot Health
The foot is vital in sustaining and carrying the body’s weight. They help to enhance mobility and ensure balance of the body. Strong and flexible feet help to prevent injuries. They act as the shock absorber of the body. The body wobbles and is feeble when the feet are weak.
You can make your feet happy and healthy by incorporating exercises and getting them checked and treated regularly at reliable health center such as ModPod Podiatry. Such center offers you a range of treatments and therapy to enhance foot stability and efficiency.
Foot Exercises To Enhance Mobility
1. Toe Spreading and Squeezing
This is one of the most common foot exercises. Toe spreading and squeezing aids flexibility and positioning, which leads to better grip.
How To Perform
- Sit on a chair and keep your feet balanced on the floor
- Gradually move your toes in the opposite direction
- Maintain that position for about 5 to 10 seconds, then relax your toes
- Do it again up to 10 to 15 times on each foot.
Progression
The more you do this, the more you gain control. While standing, spread your toes to challenge your balance.
2. Towel Scrunches
Towel scrunches help to reactivate foot and ankle muscles.
How To Perform
- Sit down on a chair with a towel flat under your feet.
- Using only the toe muscles, start grabbing the towel.
- Move the towel towards your body.
- Do it repeatedly until you can no longer pull any more towels towards your body.
Progression
Do this 8 to 12 times to have a positive effect.
3. Foot Roll (Using Ball)
Blood circulation around the foot is another essential way to ensure that the foot functions properly. To do this, you can place your foot over a ball. Roll it over and over again to relax the foot muscles. This will help reduce tension around the foot and ensure smooth circulation of blood.
How To Perform
- Stand upright.
- Place your foot on a ball (preferably a tennis ball).
- Roll your foot over the ball several times.
- Make sure to apply pressure on the ball.
- Roll for about 1 – 2 minutes on each foot.
- Notice any tight or sore spots.
Progression
Use any small-size ball, table tennis, or any firmer ball. You can also use a specialized foot roller.
4. Toe Walking
Toe walking involves walking with the heels raised high. Though recommended for kids with mobility challenges, toe walking is ideal for foot health.
How To Perform
- Stand straight upright on your toes.
- Raise your heels.
- Walk on your toes forward.
- Do it for 30 to 60 seconds
- Take a brief rest if you feel tired
- Repeat activity frequently
Progression
Try increasing the length of time of toe walking and walking on uneven surfaces to increase muscle strength.
5. Plantar Fascia Stretch
The plantar fascia stretches, which is a band of tissues connecting the heel bones to the toes. It helps to prevent plantar fasciitis, also called the policeman’s heel .it functions as a shock absorber when walking.
How To Perform
- Sit on the floor with one foot crossed to the other knee
- Hold the toes of your top foot and slowly pull toward your shin
- Hold this position for about 20 – 30 seconds
- Do the same with the other foot.
Progression
There are several methods to perform plantar fascia stretches. You will feel a stretch on the bottom of your foot to show that this exercise is working.
6. Marble Pick Up
The foot is made up of some small muscles. These muscles enhance the smooth movement of the toes. Marble picking entails picking some marbles on the floor with the toe and placing them on a bowl.
How To Perform
- Place some marbles on the floor
- Stand or sit on a chair
- Use your toes to pick up the marbles one at a time
- Place the marbles in a bowl
- Repeat the exercise using the other foot.
Progression
Increase the number of marbles as you progress. Include smaller objects. The result is to strengthen the toe muscles for effective movement.
7. Ankle Circles
One of the greatest foot impairments is stiffness of the toes. Ankle circles help to improve the range of motion in the ankle ts. This helps in preventing stiffness and improving general foot movement.
How To Perform
- Sit flat on the floor with your legs stretched forward
- Raise one foot a few inches above the floor
- Rotate your ankle clockwise and anti-clockwise
- Do it with the other foot
- Do it for about 10 – 15 seconds with each foot.
Progression
You can perform this exercise while standing on one leg. This will help [p to improve your balance.
Conclusion
The foot is the base of the body and carries the rest of the body. It’s often a neglected part of the body when it comes to body maintenance.
That said, taking proper care of the foot enhances flexibility and mobility. Regular foot exercises will help your foot health.
You must not wait until you have a foot injury before taking care of your foot. Improving your overall foot health is crucial for your entire well-being.
The exercises mentioned above are a powerful tool to enhance your mobility and flexibility. So, step up your foot health in 2024 and enjoy the benefit of healthy and flexible feet.