The importance of strong feet
If you want strong and healthy feet, then strengthen your feet by activating the foot’s tissue and muscles regularly. When your feet are strong, they can support your body more easily when you’re walking, running or training.
There are a few simple foot exercises you can do at home to strengthen your feet and help improve your balance and coordination.
In a recent study, published in the Journal of Experimental Biology, scientists found that for example toe raises can play an important role in human balance and movement.
The study’s authors analyzed how different movements of the toes affected balance and walking patterns in healthy adults. They found that when participants trained their toes, they were able to maintain their balance better and walk more smoothly (with less impact force).
By strengthening your feet, you’ll be able to avoid injuries that could sideline you for weeks or even months. Give these exercises a try and see how they improve your balance and coordination!
Single leg lifts
Single leg lifts are a great way to improve balance and stability. They also work the muscles in your legs, butt, and core. Here’s how to do them:
1. Stand on one leg with the other leg lifted behind you.
2. Bend your standing knee and hinge forward from your hips, keeping your back straight.
3. Hold for a few seconds then return to start position.
4. Repeat 10-12 times then switch legs.
Toe raises/Toe curls
Toe raises are a simple exercise that can be done to strengthen intrinsic foot muscles. They are best done standing, using a chair or table for support.
1. Stand with your feet hip-width apart and your weight evenly distributed between both feet.
2. Make sure the insides of the feet are parallel in a straight line forward.
3. Push both big toes firmly down, then try to lift your other toes while keeping your big toes grounded.
4. Now do the opposite with all toes pushing down and lifting only both big toes up.
5. Repeat 3-5 times.
Ankle circles
Ankle circles are a great way to improve ankle mobility and circulation. An ankle circle is a simple but effective way to improve ankle flexibility and range of motion. Doing ankle circles correctly can also help prevent injuries.
Here are four steps to doing ankle circles correctly:
1. Stand with your feet hip-width apart and bend your knees slightly.
2. Now lift one leg off the floor and slowly roll your lifted ankle in a circular motion clockwise.
3. Keep circling 10-15 times in one direction, then reverse the direction of the circles.
4. Switch legs to do the same on the other ankle and foot.
Standing calf raises
Calf raises are a great way to improve the strength of your calves after prolonged sitting. They can be performed with or without free weights.
1. Stand with your feet hip-width apart optionally hold a weight in each hand.
2. Keep your back straight, and slowly raise your heels off the ground until you are standing on your toes.
3. Hold for two seconds, then slowly lower them back to the starting position.
4. Repeat 8-12 times.
In conclusion, by following these simple fundamental exercises, you can improve the strength and health of your feet. This will help keep you active and mobile, and reduce your risk of foot-related injuries. Be sure to perform these exercises regularly to get the most benefit. Also be aware that your choice of daily footwear impacts foot health most!
