When it comes to staying in shape, you probably don’t think to include foot exercises into your normal workout routine. However, engaging in foot exercises on a regular basis can improve your foot and ankle strength to prevent injury. It can also improve your overall balance.
Chiropodist Tony Abbott recommends the following foot exercises you can use to keep your feet in prime shape.
- Toe grip. Use a simple object, like a sock, and place it on the ground. Use your toes to grip the sock and lift it off the floor. Hold it for at least 10 seconds at a time. This exercise will strengthen your toe muscles, which improves balance.
- Toe extension. To strengthen your foot support muscles, which protect the bones of your feet, wrap an elastic band around all of your toes. Expand your toes forward and hold the position for a few seconds at a time and then release.
- Calf raise. Stand near a counter or doorway, which you can hold on lightly for balance. Rise up on your toes and balance on one foot. Hold the position for 10 seconds and then repeat the exercise on your other foot. This will strengthen the feet and calf muscles to improve balance.
- Calf stretch. Sit on the ground and extend one leg in front of you. Use a small towel to wrap around the ball of your foot. Pull back gently until you feel the stretch of your foot and calf. Hold the position for 10 seconds at a time and then repeat the exercise with your other leg. This exercise will prevent the Achilles tendon and plantar fascia from tightening.