Exercises and Stretches to Improve Your Foot Health
No. 06
US CRYSTAL BLOG
Mia P.
Photo: Envato
If your feet are tired or your feet feel less energetic than usual, we want to introduce a few foot exercises you can try. If you do these exercises consistently, you can increase the strength of your feet and help prevent foot diseases. These are super easy exercises that you can do anytime such as at work, sitting on the sofa, or even when washing dishes.
1. Exercise the sole of your feet
Exercises like walking can revive the entire sole of your feet and promote plantar stimulation. Walking is one of the best exercises you can do to maintain healthy feet. In addition, you can try to stretch your muscles by putting a ball under the sole of your feet and roll it around while sitting. This helps to prevent plantar fasciitis by loosening the muscles on the bottom of your feet and can alleviate foot cramps.
Photo: Envato
2. Your toes need attention too
To exercise your toes, lay a towel on the floor, put both feet on the towel, grab the towel with your toes, then pull it outwards and push inwards. Then, release and repeat the process for 3 minutes. This action increases the strength of your toes which will help disperse the pressure you are putting on your soles when you’re walking.
Photo: Envato
3. Strengthen your ankles
One recommended exercise to strengthen your ankles is to sit on the floor, stretch your feet out, then bend your ankles inward then outwards for 3 to 5 minutes. Then, turn your ankles to the left and right sides for 1 to 2 minutes. This simple exercise improves flexibility in the ankles, prevents ankle sprains, and stimulates the meridians that pass through the ankles to help the body's metabolism.
4. Don’t forget to exercise your heels
This exercise works the best when it’s done barefoot. First, stand upright with your hands on a nearby desk or wall, and place your feet shoulder-width apart. Then, slowly lift your heels up. After raising the heel, slowly lower your heels. As you lower your heels, be mindful to not let your heels touch the floor. Try to do this exercise 3-4 times a day, about 20 times at a time. This exercise strengthens the heel as well as the calf muscles. This could potentially prevent damages to the muscles and peripheral diseases caused by high blood pressure, lower extremity arrhythmia, and urination.
You can also exercise your entire feet and legs by lifting your heel up and down. You can do this while you are standing still (and perfect when you are waiting for a bus or train in your morning commute), or you can do this on any stairs while going up or down (be careful to not fall!). You can create a habit by consistently doing this when you get a chance, and it will help with your feet and leg muscles.
You can also exercise your entire feet and legs by lifting your heel up and down. You can do this while you are standing still (and perfect when you are waiting for a bus or train in your morning commute), or you can do this on any stairs while going up or down (be careful to not fall!). You can create a habit by consistently doing this when you get a chance, and it will help with your feet and leg muscles.