Strong, healthy feet are less likely to succumb to injury or develop painful conditions such as plantar fasciitis. But with all of us juggling busy lives, how can we make sure we’re doing everything we can to keep our lower body in top shape?
Help is here! The team at OrthoSole have listed our top 6 foot exercises that can be carried out anywhere, anytime. They’re fast, they’re easy, and if you practice each of them at least three times a week without fail, you’ll notice sturdier muscles, increased flexibility and better all-round comfort!
Have a go at these quick, effortless exercises that will strengthen your feet and leave them less prone to damage.
By far the most important exercise for those who wish to strengthen their feet is the calf stretch. Your calf muscles – aka the gastrocnemius muscles – are engaged during practically all forms of movement. Weak calves will affect your body’s mechanics and can lead to all kinds of painful conditions, including Achilles tendonitis and plantar fasciitis, which causes a great deal of discomfort in the heel.
Calf stretching can be monotonous, but it’s vital for preventing injury and keeping your lower legs strong and flexible.
For the following exercises, you’ll need to find a straight-backed chair and place your feet on the floor.
This is one of our favourite exercises because it can help you either prevent or treat the onset of plantar fasciitis. Pick up one foot and place it on the thigh of the opposite leg.
Repeat this exercise 10 times.
Tennis ball roll
Again, this exercise is great for combatting plantar fasciitis, as well as ongoing pain in the arch of the foot.
Carry out the tennis ball roll for 2 minutes at a time.
The raise, point and curl
If your feet are feeling a little stiff or tired, wake them up with this simple yet effective exercise.
Repeat each step of the sequence 10 times.
It’s important not to forget that the muscles on top of our feet need to be just as strong and supple as those on the bottom. This exercise will help you readdress the balance.
Repeat 5 times with each foot.
It may sound painful, but in fact, this exercise is completely the opposite! This particular movement will help you gain better control over your toe muscles.
With your feet firmly on the ground, simply spread your toes as far apart as you possibly can and hold the motion for 5 seconds.
Repeat 10 times.
Too easy? Loop a rubber band around your big and little toes for extra resistance.
Do you practice any exercises that are designed to develop strength and flexibility in your feet? Have you seen great results just by carrying out quick movements for a few minutes, a few times a week?
We’d love to hear your tips and experiences. Tweet us @orthosole or leave a comment on our Facebook page!
And remember, there are plenty of benefits to investing in sole insoles if you’re regularly experiencing pain in your feet. See for yourself how our products can support you by browsing our website, or contact us with a specific query and we’ll do our best to assist you.