If you think that feet are not very important body parts then you are wrong. When it comes to physical activity, they are the most overloaded and hard working body pats. They support your movements and if you take care of them, you won’t suffer from knee, back and hip pain.
The following 5 exercises will help prevent pain, strengthen your feet, and improve your balance.
Warm up your leg muscles before starting any exercise. A great way to warm up and relax your feet is toe presses. While standing, slightly bend your knees then grip the floor with your toes. Hold in that position and count to three. Repeat this exercise three times a day doing 10 sets each time.
This can be done by anyone not necessarily a ballerina. Toe walking strengthens the toe muscles, the muscles around the balls of your feet, and ligaments. It is very simple, stand on your tiptoes and move forward for 20 seconds. Then rest 10-15 seconds and walk again 5 more times. For better outcome, do it twice a day.
It is very important for the ankle to be flexible and mobile. Restricted and tight ankle may be due to overload of the body, which causes joint and muscle pain. Tight muscles can cause knee, hip and back pain.
For this exercise, lie on your back and extend one leg over your head.Then rotate the extended leg’s ankle clockwise and count to 10 and repeat for the other leg.
This is exercise is ideal for the small muscles in the foot that are essential for maintaining balance.
Exercising this muscles make them strong and help prevent injuries.
This exercise requires an exercise band. Sit on the floor and straighten your feet in front of you. Then wrap the exercise band around a bedpost and put the band on the top of your feet. Lean backwards until the band is tight.
Then bend your foot backwards, stay in this position and count to 5, then release and do 10 more times.
Toe Pencil Pickups
These are very easy and simple and can be done anywhere. Place a pencil on the floor and try to lift it off the floor, Hold for 10 seconds and then release the pencil. It takes approximately 20 minutes to perform this exercise five times for each foot.